30. März 2022
Mrz
30
WOD – 20220330
Warm-up
Warm-up
3 minutes on machine of your choice
– 20 Deep squat T spine rotations
– 20 Rotating scorpions
– 10-20 Soldier Walk steps with reach
– 20 Deep squat T spine rotations
– 20 Rotating scorpions
– 10-20 Soldier Walk steps with reach
Empty Bar:
– 5 RDL
– Front rack stretch
– 5 Front Squats
– 5 Muscle cleans, no contact
Warm-up
Pull:
-3 Clean lift offs (floor to above the knee)
-3 clean pulls
-3 Clean lift offs (floor to above the knee)
-3 clean pulls
Reception:
-3 Tall muscle cleans
-3 Rack deliveries
-3 Tall power cleans
-3 Front squat
-3 Tall squat cleans
Strength
1 Power Clean + 2 Squat Clean (Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 20minutes
15/10 Cal Bike/Ski/Row/Run 200m
14 DB Snatch 1 x 22.5 / 15 kg
15/10 Cal Bike/Ski/Row/Run 200m
14 DB Snatch 1 x 22.5 / 15 kg
TC: 20 min
Score: Rounds and Reps
Score: Rounds and Reps
Accessory
– Glute Bridge March
Accumulate 5 minutes
Accumulate 5 minutes
1 Power Clean
2 Squat Clean
TC: 12 min
Score: Weight Across