19. Februar 2022
Feb
19
WOD – 20220219
Warm-up
Warm-up
For 9 min
Partner A
– Bike or Ski
Partner B
– 9 Reverse Lunges e/s
– 3 Deadlifts + 3 Power Cleans + 3 Front Squats (stick -> BB)
– 3 Inch Worms
Partner A
– Bike or Ski
Partner B
– 9 Reverse Lunges e/s
– 3 Deadlifts + 3 Power Cleans + 3 Front Squats (stick -> BB)
– 3 Inch Worms
Partners switch after each round
Mobility
– 10 Front Rack Elbow rotations e/s
– 10 T-Spine rotations e/s
– 10 T-Spine rotations e/s
Strength
Clean Complex (Weight)
14 min to build to a heavy unbroken complex of
1 Power Clean + 1 Hang Power Clean + 1 Front Squat + 1 Hang Power Clean + 1 Power Clean
1 Power Clean + 1 Hang Power Clean + 1 Front Squat + 1 Hang Power Clean + 1 Power Clean
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 32 min
– 50 Cal Bike or Ski (no rowing!)
– 50 Power Cleans @40/60kg
– 50 Back Squats @40/60kg
– 50 Push-Ups
– 50 Cal Bike or Ski (no rowing!)
– 50 Power Cleans @40/60kg
– 50 Back Squats @40/60kg
– 50 Push-Ups
Every 2 min, starting @0:00, alternate between
– 1 Rope Climb each*
– 5 synchro Burpees
*as soon as first athlete is done with the RC, he/she can continue with the AMRAP
Score: Rounds + reps.
Scaling: RC -> laying to stand Rope Climb
Flow of workout:
Workout starts with 1 RC of each partner, then partners work their way through the AMRAP. At 2:00, both partners perform 5 synchronized burpees before continuing the AMRAP. At 4:00, back to 1 RC each. And so on…
