18. Oktober 2021
Okt.
18
WOD – 20211018
Warm-up
Warm-up
EMOM 8 min
odd: 4 Muscle Cleans + 4 Front Squats + 4 Strict Press
even: 4-5 Downward Dog to Plank*
odd: 4 Muscle Cleans + 4 Front Squats + 4 Strict Press
even: 4-5 Downward Dog to Plank*
*Hold each position for 5 sec.
Mobility
– 1 min rus. Baby Maker
– 1 min Medball Shoulder Stretch
– 1 min Medball Shoulder Stretch
Strength
Squat Clean and Jerk (12 min to build to a daily heavy single)
Squat Clean (3-5 singles @70-80% of A)
Each single as NICE as possible!
Workout
Metcon (AMRAP – Rounds and Reps)
3 rounds
AMRAP 4 min – Rest 2 min
– 12 Hang Power Cleans @35/50kg
– 12 Push Jerks
– 24 Wallballs @6/9kg
AMRAP 4 min – Rest 2 min
– 12 Hang Power Cleans @35/50kg
– 12 Push Jerks
– 24 Wallballs @6/9kg
Start next AMRAP right where you stopped in the AMRAP before.
Score: Total number of rounds+reps.
