13. Oktober 2020
Okt
13
WOD – 20201013
Warm-up
Warm-up
3 rounds of 45sec on, 15 sec off
– Strict Press -> Push Press -> Push Jerk
– Bent Over Reverse Butterfly with 2 sec hold
– DB Gorilla Row
– Strict Press -> Push Press -> Push Jerk
– Bent Over Reverse Butterfly with 2 sec hold
– DB Gorilla Row
Strength
Push Jerk (4 sets of 5)
Build to a moderately heavy weight and do 4 sets at the same weight.
Supinated Bent Over Row (4 sets of 6-8)
Pre-WOD
– set up the rower
– build to workout weight
– build to workout weight
Workout
Metcon (4 Rounds for reps)
4 x AMRAP 3 min
– 400/300m Row
– Max American KB Swings in remaining time @16/24kg
– 400/300m Row
– Max American KB Swings in remaining time @16/24kg
*every break, 5 Burpee Over Rower
– Rest 1min –
Score of the day is the number of American Swings in each round.
Max | Mira