WOD Fredag 15:e November 2019 (PWO-AWO)

Pre-Work-Out

8 min amrap

9 kb swings (@medel)
7 goblet squats
5 deadlifts
3 lateral burpees

3 min vila

6 min amrap

8 kb swings (@medel)
6 goblet squats
4 deadlifts
2  lateral burpees

2 min vila

6 min amrap

7 kb swings (@medel)
5 goblet squats
3 deadlifts
1  lateral burpee


AfterWorkOut

Teams of 3

7 min amrap

250 m row (1 person)

2 personer (I go,you go)
5 wall balls
2 burpees

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3 min vila
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7 min amrap

1 person: kb goblet hold

3 pull-ups/jumping pull-ups
3 push-ups
3 air squats

———-
3 min vila
———-

7 min amrap

1 rope climb/hand-over-hand
8 db snatches
planka på armbåge

———-
3 min vila
———-

7 min amrap

7/5 cal. assault bike
4 slamball over shoulder
2 hspu/4 push-ups