Cross, lørdag 19.12.2015 kl 9

Warmup

let

Workout – Team WOD
In 3’s

  • 150 Wall Balls
  • 400m Run Together
  • 150 KB Swings 24/16
  • 400m Run
  • 100 SDHP 40/25
  • 300m Run
  • 100 Box Jump Over
  • 300m Run
  • 75 Burpee Pull Ups
  • 200m Run
  • 75 Thrusters 30/20
  • 200m Run

Cool down / stræk

Eller:

20 min ascending ladder EMOM

Skill:
EMOM 10 minutter
Lige: 2 rope climb
Ulige: 30 sek handstand

Conditioning:
20 min ascending ladder EMOM:
Min 1- 1 burpee, 1 kbs(53/35)
Min 2- 2 and 2
Min 3- 3 and 3
Etc….

Once you fall off the clock by not completing the reps in the minute, start over again at 1,1 2,2 etc until the 20 minutes is up.

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