Wod 11/6

On a running clock:
0-12 amrap
12-15 rest
15-22 Hang squat clean
22-26 rest
26-38 amrap
AMRAP 12 min
In teams of 2, 1 works, 1 rests
Athlete 1 must finish all 3 movements before athlete 2 goes
250/200m Row
12 Front squats 50/35kg
8 Toes to bar
Score= Rounds and reps
L1: 61/43kg
L2: Rx
L3: 43/30kg, hanging knee raises
L4: Goblet squats 16/8kg, sit ups
3min rest
Within 7 min complete
1 Max rep hang squat clean in the team
4min rest and prepare for
AMRAP 12 min
Athlete 1 works on AMRAP, athlete 2 Runs 200m
Switch when athlete 2 returns from 200m 
Pick up where other partner left off
20 Burpee box jump overs
40 Wallballs 9/6kg
60 Abmat sit ups
80 Kettlebell swings 20/12kg (Russian swing)
Rounds and Reps=Score
L1: 24/16kg
L2: RX
L3: Low boxes, 6/4kg wallballs, 16/8kg kettlebells
L4: Low boxes, 6/4kg wallballs, 12/8kg kettlebells. Reps: 10-20-30-40

Kommentera gärna:

Senaste inläggen

Senaste kommentarer