Warmup

Sjip og øvelser

Workout #1 Open 15.4

Scaled
Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

Men push press 95 lb (43 Kg) . and clean 115 lb (52 Kg).
Women push press 65 lb (29). and clean 75 lb (34 Kg).

Open 2015: max m:204 f:200 reps min 1. ca 9047 deltagere

Workout #2 – Ascending ladder
På 3 minutter – 2 runder med:

• 6 KB swing
• 6 HR pushups
• 6 Pullups

For hver 3. minut øges med 1 rep. på hver øvelse
5 x 3 minutter. 

Workout #3 – Burpee tabata

• ½ burpee
• En arm burpee
• Superman burpee
• Burpee + sit outs

Workout #4 – Abs

3 runder med 30 sek. af hver:

• Planke: knee to elbow
• Butterfly sit-ups
• Plank Jacks
• Flutter kicks

Cooldown / stræk