Söndag 9 juni 2019

Filthy Fifty

For time:

50 Box jumps (Rx 60/50cm)
50 Jumping pull-ups
50 Kettlebell swings (Rx 16/12 kg)
50 steps Walking Lunge
50 Knees to elbows (OBS: Rx is Knees touching elbows for all 50 reps!!!)
50 Push press (Rx 20/15 kg)
50 Back extensions
50 Wall ball shots (Rx 9/6kg)
50 Burpees
50 Double unders OR 100 SU

Advanced: 60 Reps of all exercises
Scaled 40 Reps of all exercises at Rx weights

Time Cap 30 minutes

Nybörjarpass

For time:

30 Box jumps (30-45cm)
30 Jumping pull-ups
30 Kettlebell swings (8-12 kg)
30 steps Walking Lunge
30 Knees to elbows or Knee Raise or V Ups
30 Push press (10-20 kg)
30 Back extensions
30 Wall ball shots (4-6kg)
30 Burpees
90 Single unders OR 30 DU

Time Cap 20 minutes

Kidspass

WoD #1:
Team Relay Tyre Flips: 6 MIN AMRAP
In teams of 2 Swap after 5 flips
Small or lightest tyres.

WoD#2: Team WoD: Share
15 Min AMRAP
2 Rope Climbs OR 4 "Down and Ups"
12 Pushups
12 Situps
2 x 12m Bear Crawl
12 Broad Jumps (Rx 1m)