22. Dezember 2021
Dez
22
WOD – 20211222
Warm-up
Warm-up
5 Rounds
– 60 sec Cardio
– 3 High Hang Clean Pulls
– 3 Hang Power Clean
– 3 Front Squats
– 3 Power Cleans
– 60 sec Cardio
– 3 High Hang Clean Pulls
– 3 Hang Power Clean
– 3 Front Squats
– 3 Power Cleans
Strength
Power Clean (EMOM 9 min of 2 Power Cleans)
Feel free to build in weight over the course of the EMOM.
Clean Pull (3 sets of 3 @100-110% of A)
Workout
Metcon (AMRAP – Reps)
Every 3 min for 12 min (4 rounds)
– 12 Deadlifts @70/100kg
– 12 Dual DB Push Jerks @2×15/22.5kg
– max Rope Climbs/Ring Muscle-Ups/Pegboard ascents in remaining time
– 12 Deadlifts @70/100kg
– 12 Dual DB Push Jerks @2×15/22.5kg
– max Rope Climbs/Ring Muscle-Ups/Pegboard ascents in remaining time
Score: Reps of RC/RMU/PB accumulated.
Scaling:
– Weight
– Rope pulls (laying-to-standing)
– Ring Rows
