9. März 2020
Mrz
09
WOD – 20200309
Warm-up
Warm-up
3 Rounds
45 sec moderate Row/Ski/Bike
45 sec Scapular Pull-Up/Banded Good Morning/MedBall Thruster
45 sec moderate Row/Ski/Bike
45 sec Scapular Pull-Up/Banded Good Morning/MedBall Thruster
Cycle through movements to do all 6.
Allow 15 sec between movements to transition.
Allow 15 sec between movements to transition.
Warm-up
With the empty bar
3 min Hang Power Snatch
3 min Power Snatch
3 min Hang Power Snatch
3 min Power Snatch
Work on each movement for 3 min to prepare for strength part.
Strength
Power Snatch (6×3)
Aim for 65%/70%/72.5%/75%/80%/85%
Snatch Pull (4×3)
Performed at weight of part A, if explosiveness is maintained.
Workout
Metcon (Time)
4 Rounds for time:
9 Burpee
12 Dual DB Ground-to-Overhead (15/10)
15 Dual DB Weighted Lunges (15/10)
9 Burpee
12 Dual DB Ground-to-Overhead (15/10)
15 Dual DB Weighted Lunges (15/10)
Dumbbells @2x10kg/2x15kg
Accessory
2 min Banded Hamstring Stretch e/s
2 min Dynamic Childs‘ Pose
2 min Dynamic Childs‘ Pose
Jonny | Saskia | Christopher