18. August 2021
Aug
18
WoD – 20210818
Warm-up
Warm-up
– 500/400 m row
– then –
2 rounds
– 5 Muscle Cleans
– 5 Front Squats
– 5 Squat Cleans
– 5 Strict Press
– 5 Push Press
– 5 Split Jerks
– then –
2 rounds
– 5 Muscle Cleans
– 5 Front Squats
– 5 Squat Cleans
– 5 Strict Press
– 5 Push Press
– 5 Split Jerks
Mobility
Strength
Squat Clean and Jerk (Weight)
– 2 sets of 3 @ 60-65%
– 3 sets of 2 @ 70-75%
– 3 sets of 2 @ 70-75%
Note: Percentages are only guidelines. Go by feel and without loosing technique. All reps done as SINGLES.
Workout
Metcon (AMRAP – Rounds and Reps)
Fitness Bundesliga – 21.1
AMRAP 16 min
– 14 Wall Balls 9/6kg
– 12 Toes to Bar
– 10 Ground to Overhead @25/35kg
AMRAP 16 min
– 14 Wall Balls 9/6kg
– 12 Toes to Bar
– 10 Ground to Overhead @25/35kg
HIIT Session
AMRAP 7:
– 15 Cal Bike
– 10 Front or Back Rack Lunges 42.5/30 kg
– 15 Cal Bike
– 10 Front or Back Rack Lunges 42.5/30 kg
AMRAP 7:
– 10 Cal Bike
– 50 Double-Unders
AMRAP 7:
– 15 Cal Row
– 10 Devil Press 15/12.5 kg
AMRAP 7:
– 10 Cal Row
– 15 Wall Balls (9/6 kg)
*REST 3min. after each section. You should need it if you go hard. Ladies may scale the bike to 12 and 7 reps.
– 1 min Wall Hinge
– 1 min Russian Baby Maker