Söndag 25 augusti 2019

WoD#1 "Fractals"
2 Rounds (23 minutes)

5 min AMRAP 

50/40 Cal Row OR  40/30 Cal Bike (Scaled 40/32 Row OR 30/22 Bike)

in remaining time (of the 5 minutes)

Double-under  AMRAP (Scaled: Single Unders)

Rest 1:00 

5 min AMRAP 

600m Run

in remaining time

Box Jump  AMRAP (Rx 60/50cm, Advanced: 75/60cm) (Scaled: Box Stepups)

Rest 1:00

Workout Goal: 350 Reps/Calories

WOD#2 Core Finisher
3 Rounds for Quality

15 Tuck-ups

AMSAP Weighted Plank

Rest 1:00

AMSAP = As Many Seconds As Possible

Extra Credit

4 Rounds for Quality

12 Seated Goodmornings

20 Banded Hamstring Curls

10 Banded Wood Chops   (ea/s)

Rest 1:00

Nybörjarpass

WoD#1 "Fractals"
2 Rounds (23 minutes)

5 min AMRAP 

35/25 Cal Row OR  25/20 Cal Bike

in remaining time (of the 5 minutes)

AMRAP Single Unders

Rest 1:00 

5 min AMRAP 

400m Run

in remaining time

AMRAP Box Stepups (45/30cm)

Rest 1:00

 

WOD#2 Core Finisher
3 Rounds for Quality

10 Tuck-ups

AMSAP Plank

Rest 1:00

AMSAP = As Many Seconds As Possible

Kidspass

Warmup: Freeze Tag

WoD#1 "Bunk Beds" 
20 Minute AMRAP in Pairs (Share)
12 Partner Synchronised Situps
12 Ring Rows
12 Burpee Jump OR Stepovers overs (45/30cm)
Row 20 Calories

WoD#2:
AMSAP (As Many Seconds AS Posiible) "Plankan"