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.