6. Oktober 2021
Okt
06
WoD – 20211006
Warm-up
Warm-up
For 8 min
– 8 Air Squats -> Front Squats @ BB
– 8 Tuck Jumps
– 8 strict Hanging Knee Raises
– 4 Clean DL + 4 Hang Muscle Cleans
– 8 Air Squats -> Front Squats @ BB
– 8 Tuck Jumps
– 8 strict Hanging Knee Raises
– 4 Clean DL + 4 Hang Muscle Cleans
Mobility
Strength
Clean Complex (Weight)
Power Clean
+ Low Hang Power Clean
+ Low Hang Squat Clean
+ Low Hang Power Clean
+ Low Hang Squat Clean
Start at 50-60% of 1 RM Power Clean and build up in weight through the sets.
Clean Pull (4 sets of 4)
Performed at the final weight of A + 5 to 10kg.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 7 min
3-6-9-12-…
– TTB
– Hang Power Cleans @ 30/45 kg
– Box Jumps
3-6-9-12-…
– TTB
– Hang Power Cleans @ 30/45 kg
– Box Jumps
Score: Rounds + reps.
– 60 sec lat. Prayer Stretch e/s