23. Mai 2020
Mai
23
WOD – 20200523
Warm-up
Warm-up
AMRAP 10 min
– 10 Cal Row
– 5 Deadlift
– 5 Elbow Rotations
– 5 Front Squat
– 5 Power Clean
– 10 Russian KB Swings
– 10 Cal Row
– 5 Deadlift
– 5 Elbow Rotations
– 5 Front Squat
– 5 Power Clean
– 10 Russian KB Swings
Strength
Power Clean Complex (Every minute for 8 min perform 1 complex)
Power Clean Complex:
2 High Hang Power Clean +2 Hang Power Clean +2 Power Clean
2 High Hang Power Clean +2 Hang Power Clean +2 Power Clean
Workout
Metcon (2 Rounds for reps)
AMRAP 6 min
– max Russian Swings @16/24kg
– max Russian Swings @16/24kg
– rest 1 min –
AMRAP 6 min
– max Cal Row
Two separate scores today. One being the Russian Swings, the other the number of calories rowed.
Emanuel