24. November 2021
Nov
24
WOD – 20211124
Warm-up
Warm-up
3 rounds
– 9 Hollow Rocks -> High Knees -> TTB
– 9 Muscle Snatch w/ Stick -> Barbell
– 9 BTN Strict Press w/ Stick -> Barbell
– 9 OHS w/ Stick -> Barbell
– 9 Hollow Rocks -> High Knees -> TTB
– 9 Muscle Snatch w/ Stick -> Barbell
– 9 BTN Strict Press w/ Stick -> Barbell
– 9 OHS w/ Stick -> Barbell
Mobility
Strength
Overhead Squat (3 sets of 5 tempo Overhead Squats)
Tempo 3111: 3 sec descent on each rep
Overhead Lunge (3 sets of 10)
Performed as reverse lunges.
Rest ~30 sec between sides.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 6 min
3-6-9-…-X
– Power Snatches @30/40kg
– TTB
3-6-9-…-X
– Power Snatches @30/40kg
– TTB
– 2 min Rest –
Score part A: Rounds + Reps.
Metcon (Time)
X-…-9-6-3
– Power Snatches
– TTB
– Power Snatches
– TTB
Start Part B right were you left part A and work all the way back.
Time Cap: 6 min
Score part B: Time needed to complete your score from part A. Add missed reps as seconds.
– 10 Wall Squats