Fredag 7 juni 2019

WoD #1:

Pair WoD: 40 Min AMRAP

Minute 1-10
One Works One Rests. Swap after exactly 1 minute. Other partner continues from where first partner finished after 1 minute)
10 boxjumps (Rx 60/50cm)
10 Pullups
10 wallballs (Rx 9/6kg)
10 deadlifts (50% 1RM - Rx 100/70kg)
10 goblet squat (Rx 24/16kg)

Minute 11-20

Swap after 10 Reps (Share 50:50% each exercise)
20 thrusters Rx 40/30kg  (10 each)
20 toes to bar
20 pushpress 40/30kg
20 cal row/bike/Ski
20 Hang Cleans 40/30 kg

Minute 21-30
One Works One Rests. Swap after exactly 1 minute. Other partner continues from where first partner finished after 1 minute)
10 boxjumps (Rx 60/50cm)
10 Pullups
10 wallballs (Rx 9/6kg)
10 deadlifts (50% 1RM - Rx 100/70kg)
10 goblet squat (Rx 24/16kg)

Minute 31-40

Swap after 10 Reps (Share 50:50% each exercise)
20 thrusters Rx 40/30kg  (10 each)
20 toes to bar
20 pushpress 40/30kg
20 cal row/bike/Ski
20 Hang Cleans 40/30 kg