13. März 2020
Mrz
13
WOD – 20200313
Warm-up
Warm-up
800m Run
– into –
2 Rounds:
10 Hang Muscle Clean
10 Front Rack Lunge
10 Jerk Balance
10 Press behind the Neck in Split Position
– into –
2 Rounds:
10 Hang Muscle Clean
10 Front Rack Lunge
10 Jerk Balance
10 Press behind the Neck in Split Position
Pre-WoD Mobility
90 sec e/s Couch Strech
60 sec OH Stretch on the Wall
60 sec Partner Front Rack Stretch
60 sec OH Stretch on the Wall
60 sec Partner Front Rack Stretch
Strength
Split Jerk (3×3)
Performed with a 3 sec hold in the dip and a 3 sec hold in the catch position.
Increase weight up to 60% of 1RM.
Increase weight up to 60% of 1RM.
Split Jerk (5×3)
Performed with a 3 sec hold in the catch position.
Increase weight up to 80% of 1RM.
Increase weight up to 80% of 1RM.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 16 min:
48 Double Under
12 Front Rack Lunge
8 Push Press
12 Back Rack Reverse Lunge
48 Double Under
12 Front Rack Lunge
8 Push Press
12 Back Rack Reverse Lunge
Barbell @45/25 kg
Emanuel | Chris | Max