9. August 2021
Aug
09
WoD – 20210809
Warm-up
Warm-up
3 Rounds
– 6 Clean Deadlifts
– 12 Tuck Jumps
– 6 Muscle Cleans
– 12 Forward Lunges it
– 6 Power Cleans
– 12 Hollow Rocks
– 6 Clean Deadlifts
– 12 Tuck Jumps
– 6 Muscle Cleans
– 12 Forward Lunges it
– 6 Power Cleans
– 12 Hollow Rocks
Mobility
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 30 min
– 20 dual DB Power Cleans @2×15/22.5kg*
– 30 Box Jumps
– 20 dual DB Forward Lunges @2×15/22.5kg**
– 30 Sit-Ups
– 20 dual DB Power Cleans @2×15/22.5kg*
– 30 Box Jumps
– 20 dual DB Forward Lunges @2×15/22.5kg**
– 30 Sit-Ups
Score: Total rounds+reps.
*Choose weight wisely, you should do sets of 5-10 reps TNG in EVERY round.
**Any dumbbell position allowed.
– 1 min Dragon Stretch e/s