11. Juni 2020
Jun
11
WOD – 20200611
Warm-up
Warm-up
2 rounds
– 10 Air Squats
– 10 empty BB Sumo Deadlifts
– 10 Burpee
– 10 Air Squats
– 10 empty BB Sumo Deadlifts
– 10 Burpee
Pre-WOD
Metcon
3 rounds
– 3 Sumo Deadlift High-Pull
– 4 Box Jump Over
– 3 Thruster
– 4 Bar Facing Burpee Over Bar
– 3 Sumo Deadlift High-Pull
– 4 Box Jump Over
– 3 Thruster
– 4 Bar Facing Burpee Over Bar
First round with empty BB, then build to workout weight in round 2 and 3.
Workout
Today we’re gonna have some fun TOGETHER. Today’s workout is performed as a partner workout in a "You go, I go" way. Partner A works while partner B rests and vice versa.
Metcon (Time)
4 rounds each
9 Sumo Deadlift High Pull @45/30kg
9 Box Jump Over @20"/24"
9 Sumo Deadlift High Pull @45/30kg
9 Box Jump Over @20"/24"
– into –
4 rounds each
9 Thruster @45/30kg
9 Bar Facing Burpee Over Bar
There is a 12 min time cap on the first part (1:30/round). If you and your partner are unable to perform 4 rounds each in 12 min, continue with the second part of the workout.
Dom