26. November 2021
Nov
26
WOD – 20211126
Warm-up
Warm-up
For 9 min
– 5 Tempo Air Squats (3/3/3/x)
– 5 dual DB Hang Cleans
– 5 dual DB Thrusters
– 5 Box Jumps
– 5 Feet Assisted Rope Pull-Ups
– 5 Tempo Air Squats (3/3/3/x)
– 5 dual DB Hang Cleans
– 5 dual DB Thrusters
– 5 Box Jumps
– 5 Feet Assisted Rope Pull-Ups
Mobility
Strength
Back Squat (12 min to build to a 1-rep max)
Workout
Metcon
EMOM 15 min
1. 2-4 Rope Climbs*
2. 8-12 Box Jump Over @24"/30" **
3. 5-8 dual DB Hang Cluster @2×20/30 kg***
1. 2-4 Rope Climbs*
2. 8-12 Box Jump Over @24"/30" **
3. 5-8 dual DB Hang Cluster @2×20/30 kg***
*Choose the most difficult version for yourself. If you don’t have Rope Climbs yet, do Pull to Stand Rope Climb or 5-10 strict Chin-Ups (with band if needed).
**These are higher Box Jump Overs as usual. Pick a number where you can still concentrate on your technique and focus on the higher box.
***This is an absoulte limit. The goal is to go heavier on the DBs as usual, but not above 20/30 kg.
Score: No score. But note your choosen skill levels and rep-scheme.
– 1 min weighted Squat Stretch w/ Plate