23. Februar 2022
Feb
23
WOD – 20220223
Warm-up
Warm-up
For 9 min
– 300/200 m row
– 10 Beatswings
– 10 Supermen
– 10 Ring Rows
– 300/200 m row
– 10 Beatswings
– 10 Supermen
– 10 Ring Rows
Mobility
Strength
Power Clean (5 sets of 5)
5 sets of 5 Power Cleans (drop & reset).
Directly before each set, perform 5 Burpees Over Bar as fast as possible.
Directly before each set, perform 5 Burpees Over Bar as fast as possible.
Rest 2 min between sets.
Workout
Metcon (Time)
3 rounds
– 15 Pull ups
– 5 Power Cleans @final weight of strength part
– 15 Pull ups
– 5 Power Cleans @final weight of strength part
Time Cap: 10 min
Accessory
1-3 sets
– 10 Dumbbell Cuban Press
– 10 Prone IYT’s
– 10 Dumbbell Cuban Press
– 10 Prone IYT’s
1
– 45 sec Pigeon Pose e/s