Lördag 15 september 2018

5-4-3-2-1 "Touch and Go" Squat Cleans (Scaled: Power Cleans) @
50-60-70-80-90% 1RM Clean
Rest 60-90s between sets

Time Cap: 12 minutes

Reverse Ladder
10-9-8....-1 Reps of:
Handstand Pushups
Knees to Elbows

Time Cap 18 Minutes


Par WoD

60 cal bike/row 
25 partner STOH 
25 burpees over bar 
50 boxjumps 
20 partner STOH 
20 burpees over bar 
40 pull ups (OR Ring Rows)
15 partner STOH 
15 burpees over bar 
30 toes to bar 
10 partner STOH 
10 burpees over bar 
20 hspu (OR 30 Hand Release Pushups)
5 partner STOH 
5 burpees over bar

Time Cap 30 minutes

OBS: Share all exercised except Partner STOH: Both partners hold their end of the bar (on one shoulder) facing each other. They lift the bar over their heads to the other shoulder. (15-30kg)