20. Oktober 2020
Okt
20
WOD – 20201020
Warm-up
Warm-up
EMOM 9 min
1.min: 40 sec Cardio (Row, Rope skipping, Burpee, Run)
2.min: 3 Clean DL + 3 Power Clean + 3 Front Squat + 3 Strict Press + 3 Push Press (emtpy BB)
3.min: 40 sec Russian KBS
1.min: 40 sec Cardio (Row, Rope skipping, Burpee, Run)
2.min: 3 Clean DL + 3 Power Clean + 3 Front Squat + 3 Strict Press + 3 Push Press (emtpy BB)
3.min: 40 sec Russian KBS
Strength
Power Clean and Push Jerk (Every 2 min for 16 min)
Every 2 min for 16 min:
– 6 Bar-Facing Burpee Over Bar
– X touch & go Power Clean and Push Jerk
– 6 Bar-Facing Burpee Over Bar
– X touch & go Power Clean and Push Jerk
Rds. 1&2: 4 C&J
Rds. 3&4: 3 C&J
Rds. 5&6: 2 C&J
Rds. 7&8: 1 C&J
Slightly increasing weight from interval to interval.
Start with light weight!
Pre-WOD
– work up to KBS weight for American KBS and Hang Power Clean
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 25min
– 10 – 20 – 30 – 40 – … American KBS @24/16kg
– 10 – 20 – 30 – 40 – … Hang Power Clean @40/30kg
– 5 – 10 – 15 – 20 – … Push Ups
– 10 – 20 – 30 – 40 – … American KBS @24/16kg
– 10 – 20 – 30 – 40 – … Hang Power Clean @40/30kg
– 5 – 10 – 15 – 20 – … Push Ups
Max | Mira