4. Januar 2022
Jan
04
WOD – 20220104
Warm-up
Warm-up
A. 2 rounds
– 30 Jumping Jacks
– 10 Back Squats w Stick/Barbell
– 10 behind the neck Strict Press
– 30 Jumping Jacks
– 10 Back Squats w Stick/Barbell
– 10 behind the neck Strict Press
B. 5 min Rope Skipping Practice
Mobility
Strength
Back Squat (EMOM 10 min of 5 at 60%)
EMOM 10 min
– 5 Back Squats @60%
Same weight across all sets
– 5 Back Squats @60%
Same weight across all sets
Workout
Metcon (Time)
5 Rounds
– 75 Double Under
– 15 Power Snatch @30/40kg
– 10 Burpee Box Jump Over
– 75 Double Under
– 15 Power Snatch @30/40kg
– 10 Burpee Box Jump Over
Rest 60 sec between rounds
Score: Time. Missing reps as secs.
Scaling: Reduce number of DU, Double Taps, weight.
– 15 Swimmer