22. November 2021
Nov
22
WOD – 20211122
Warm-up
Warm-up
3 rounds
– 5 Front Squats
– 5 Power Cleans
– 5 High Hang Squat Cleans
– 5 Strict Press
– 5 Overhead Split Squats e/s
– 10 Scap. Pull-Ups -> Ring Rows -> 5 strict Pull-Ups
– 5 Front Squats
– 5 Power Cleans
– 5 High Hang Squat Cleans
– 5 Strict Press
– 5 Overhead Split Squats e/s
– 10 Scap. Pull-Ups -> Ring Rows -> 5 strict Pull-Ups
Mobility
Strength
Clean & Jerk complex (6 sets building towards a moderately heavy set)
Clean & Jerk complex:
– 2 Squat Cleans
– 2 Front Squats
– 2 Split Jerks
– 2 Squat Cleans
– 2 Front Squats
– 2 Split Jerks
Rest 60-90 sec between sets.
Workout
Metcon (Time)
15-10-5
– Dual DB Burpee Deadlift @2×15/22.5 kg
– Pull-Ups
– Dual DB Burpee Deadlift @2×15/22.5 kg
– Pull-Ups
– directly into –
15-10-5
– Dual DB Deadlift
– Burpee Pull-Ups
Time Cap: 12 min
Score: Time needed to complete. Missed Reps added as seconds.
– 10 The World’s Greatest Stretch e/s