22. Juli 2021
Jul
22
WoD – 20210722
Warm-up
Warm-up
For 9 min
– 10 scapular Pull-Ups
– 3 Burpee
– 10 supinated BB Rows
– 3 Burpee
– 10 Shoulder to Overhead (Press, Push Press, Push Jerk, Split Jerk)
– 3 Burpee
– 10 scapular Pull-Ups
– 3 Burpee
– 10 supinated BB Rows
– 3 Burpee
– 10 Shoulder to Overhead (Press, Push Press, Push Jerk, Split Jerk)
– 3 Burpee
Strength
Split Jerk (5 sets of 3)
Pause after the dip and in catch position
Workout
Metcon (4 Rounds for reps)
4 sets
2:30 min on – 1:30 min off
– 4 rounds of Grettel (3 Clean&Jerk and 3 Bar-Facing Burpees over Bar)
– max strict Pull-Ups* in remaining time
2:30 min on – 1:30 min off
– 4 rounds of Grettel (3 Clean&Jerk and 3 Bar-Facing Burpees over Bar)
– max strict Pull-Ups* in remaining time
Score: Total number of strict Pull-Ups completed.
Scaling: Banded Pull-Ups, Ring Rows, Australian Pull-Ups, or Bent Over BB Row
Accessory
2-3 rounds
– 15 Cuban Press
– 10 Side Lying DB external rotation e/s
– 15 Cuban Press
– 10 Side Lying DB external rotation e/s
