30. September 2021
Sep
30
WoD – 20210930
Warm-up
Warm-up
For 7 min
– 7 cal row
– 7 Power Clean
– 7 Back Rack Elbow Rotations
– 7 Beatswings
– 7 cal row
– 7 Power Clean
– 7 Back Rack Elbow Rotations
– 7 Beatswings
Mobility
– build to workout weight for Power Cleans and Deadlifts
Workout
Metcon (Time)
3 rounds
– 21 Wallballs @6/9 kg
– 15 Sit-Ups
– 9 Power Cleans @55/80 kg
– 21 Wallballs @6/9 kg
– 15 Sit-Ups
– 9 Power Cleans @55/80 kg
– Rest 3 min (add weight for DL) –
3 rounds
– 15/21 cal Row
– 15 TTB
– 9 Deadlifts @70/100 kg
– Rest 3 min –
– 1 mile Run (two laps around the building)
Time Cap: 35 min
Score: Total time. Add missing reps as seconds to the time cap. Count every ~100m as 1 rep (=16 reps for 1 mile)
