30. Oktober 2022
Okt
30
WOD 10/30/2022
Warm-Up
For 8 min
– 200 m run
– 12 Single KB Deadlifts
– 12 KB Goblet-Squats
– 12 Mountain-Climbers e/s
– 12 Ring-Rows
– 200 m run
– 12 Single KB Deadlifts
– 12 KB Goblet-Squats
– 12 Mountain-Climbers e/s
– 12 Ring-Rows
Pre-WOD (10-15 min)
2-3 rds
– 3 TGUs e/s
– 8 Single KB Bottom-Up Shoulder-Presses e/s
– 8 Single-Leg Romanian KB Deadlifts e/s
Building in weight each rd
Workout
A) In 10 min
2 rds
– 400 m run
– 12 Dual KB Deadlifts
– 9 Dual KB Hang-Cleans
– 6 Dual KB Shoulder-to-Overheads
then
– AMRAP alt. TGUs in remaining time
2 rds
– 400 m run
– 12 Dual KB Deadlifts
– 9 Dual KB Hang-Cleans
– 6 Dual KB Shoulder-to-Overheads
then
– AMRAP alt. TGUs in remaining time
rest 5-10 min
B) In 10 min
3 rds
– 15 Hand-Release Burpees (Hands off the floor on ground)
– 15 Dual KB Front-Squats
– 15 Straight-Legged Sit-Ups
then
– AMRAP Pull-Ups in remaining time (banded, strict, kipping, butterfly)
