20. Oktober 2021
Okt.
20
WOD – 20211020
Warm-up
Warm-up
– 3 min of Rope Skipping (practice SU/DU/TU)
– then –
2 rounds
– 5 Snatch Deadlifts
– 5 Hang Snatch High Pulls
– 5 Low Hang Power Snatches
– then –
2 rounds
– 5 Snatch Deadlifts
– 5 Hang Snatch High Pulls
– 5 Low Hang Power Snatches
Mobility
Strength
Muscle Snatch (3 sets of 3)
Power Snatch (3 sets of 10 touch and go)
All reps performed as touch and go. Focus on form and efficiency!
Workout
Metcon (Calories)
5 rounds
2 min on – 1 min off
– 30 Double Unders*
– 15 Burpees**
– AMRAP cal Row
2 min on – 1 min off
– 30 Double Unders*
– 15 Burpees**
– AMRAP cal Row
*Scale: 45 FAST Single Unders
** Although this is a fast WoD, focus on full extension and nice technique.
** Although this is a fast WoD, focus on full extension and nice technique.
Score: Total calories over all 5 rounds.
– 60 sec Couch Stretch e/s