23. Oktober 2021
Okt
23
WOD – 20211023
Warm-up
Warm-up
For 12 min – as a team of 2
Partner A:
– Row
Partner B:
– 3 Deadlift + 3 Hang Power Clean + 3 STOH
– 9 Glute Bridge
– 9 Burpee
Partner A:
– Row
Partner B:
– 3 Deadlift + 3 Hang Power Clean + 3 STOH
– 9 Glute Bridge
– 9 Burpee
Mobility
Workout
Metcon (Weight)
0:00-15:00
Max Complex of
– 3 Hang Power Clean + 2 STOH
Max Complex of
– 3 Hang Power Clean + 2 STOH
Metcon (AMRAP – Rounds and Reps)
18:00-30:00
AMRAP 12 min
2-4-6-8-10-…
– Burpee Box Jump Over 30/24"
– Deadlifts @100/70kg
AMRAP 12 min
2-4-6-8-10-…
– Burpee Box Jump Over 30/24"
– Deadlifts @100/70kg
Note: Split work as desired
Metcon (AMRAP – Reps)
33:00-38:00
– max burpees in 5 min
– max burpees in 5 min
While one partner is working on burpees, the other partner must be in a plank position
– 5 World’s Greatest stretch e/s
– 10 Wall Squats