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SONNTAG

10:30 - 14:00

15. Oktober 2020

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WOD – 20201015
Donnerstag, den 15.10.2020
Julian

Warm-up
Warm-up
3 rounds
– 10 Cal Row
– 10 Reverse Lunge (e/s)
– 10 alternating DB Muscle Snatch (it)
– 10 MedBall Squat Clean

Pre-WOD
– prep for DB Snatches / Wall Balls / Cal Rows
– discuss scaling (reps)

Workout
Today’s workout consists of 2 parts. Rest 5 min after completing part A and continuing with part B.
Metcon (AMRAP – Reps)
EMOM 15 min
1.min: 16 alt. DB Snatches @15/22.5kg
2.min: 16 Wall Balls @6/9kg
3.min: 15/12 Cal Row

Score for part A is the total number of reps. If performed RX, the total number of reps is 235/220.
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 min
– 10 DB Lunges @2×15/225.kg (in Farmer Carry)
– 100m Single Arm DB Overhead Walk (switch arms after 50m) @15/22.5kg
– 10 Pull-ups
– 100m Run

PROBETRAINING ANMELDUNG