23. August 2021
Aug
23
WoD – 20210823
Warm-up
Warm-up
– 500m Row
3 rounds
– 3 Snatch Deadlift
– 3 High Hang Power Snatch
– 3 Hang Power Snatch
– 3 Overhead Squats
– 3 Squat Snatch
3 rounds
– 3 Snatch Deadlift
– 3 High Hang Power Snatch
– 3 Hang Power Snatch
– 3 Overhead Squats
– 3 Squat Snatch
Mobility
Strength
Fitness Bundesliga 21.3
1 Snatch + 1 Hang Snatch (Weight)
After warming up, 5 min to find today’s max on the snatch complex.
Workout
Metcon (Time)
5 rounds
– 18/14 cal Row
– 15 Goblet Squats @ 24/32 kg
– 5-4-3-2-1 Wall Walks
– 18/14 cal Row
– 15 Goblet Squats @ 24/32 kg
– 5-4-3-2-1 Wall Walks
Time cap: 15 min
Score: Time. Missing reps added to the time cap as seconds.
Scaling: Wall-Walks -> Box-Walks -> Pike-Walks
– 10 banded Pass-through
– 5 Wall Squats