Team Cross 7.5.2019 kl 19

Warmup

EMOM 5 på AB

  • minut 1 – stabilt
  • minut 2 – 10 sek sprint
  • minut 3 – 10 sek sprint
  • minut 4 – 20 sek sprint
  • minut 5 – 20 sek sprint

Opvarmning med barbell. 3 runder:

  • 7 Deadlift
  • 7 Powerclean
  • 7 Front squat

Stræk med barbell

Workout #1 – teams of 2

21-15-9 Synchronized

  • OH Squat 40/30
  • Burbees over bar

 

Workout #2 – In Teams of 2…

“Sleep Walk” Part #1
In a 7:00 Window: 66/46 Calorie Assault Bike
Time Remaining – Max Overhead Squats (95/65)

Rest 3:00

“Sleep Walk” Part #2
In a 6:00 Window: 50/26 Calorie Assault Bike
Time Remaining – Max Hang Squat Cleans (115/85)

Rest 3:00

“Sleep Walk” Part #3
In a 5:00 Window: 26/20 Calorie Assault Bike
Time Remaining – Max Thrusters (135/95)

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