1.A:"DuoWod"
For time:
0-10 min
2000 mc2
Tillsammans: Max reps Lunges
10-15 min
10 rounds of:
5 Thrusters 20/15kg
5 Clean High Pull 20/15kg
5 Hang Power Snatch 20/15kg
Tillsammans: Max reps Lunges
15-20 min:
30 Snatch 40/25kg
30 Clean & Jerk 40/25kg
Tillsammans: Max reps Lunges
20-30 min:
21 Deadlift 60/35kg
21 Sync Lateral Burpees
15 Squat clean 60/35kg
15 Toes To Bar
9 Squat snatch 60/35kg
9 Bar Muscle Ups
Tillsammans: Max reps Lunges
30-35 min:
55 Wall Balls 9/6kg
55 Deadlift 80/55kg
Tillsammans: Max reps Lunges
35-40 min:
6 rounds of
5 pull ups
10 push ups
15 air squats
Tillsammans: Max reps Lunges
40-45 min:
10 Ground To Overhead 80/55kg
10 Ground To Overhead
60/35kg
10 Ground To Overhead
40/25kg
Tillsammans: Max reps Lunges
Duo:n som skrapat ihop flest Lunges får en fin belöning!!
3.A: After Bash
Tabata Hollow Rock