22. Januar 2022
Jan
22
WOD – 20220122
Warm-up
Warm-up
3 rounds
– 20 Jumping Jacks
– 5 Hang Muscle Snatch
– 5 BTN Press
– 5 Overhead Squats
– 5 Squat Snatch
– 20 Jumping Jacks
– 5 Hang Muscle Snatch
– 5 BTN Press
– 5 Overhead Squats
– 5 Squat Snatch
Mobility
Workout
1 Power Snatch + 1 Hang Squat Snatch (Weight)
In 12 min find your combined max weight.
Rest 3 min before starting part B.
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 min
Partner A:
– 30 DU
– 7 Box HSPU
Partner B:
– AMRAP Dual KB DT @ 2×12/20*
*Start right where your partner left
Partner A:
– 30 DU
– 7 Box HSPU
Partner B:
– AMRAP Dual KB DT @ 2×12/20*
*Start right where your partner left
DT = 12 Deadlifts + 9 Hang Power Clean + 6 Push Jerk
Score: No score, just fun!
Scaling: DU -> 45 SU, Box HSPU -> Piked PU
– 45 sec Dragon Stretch e/s
– 45 sec dynamic Puppy Pose