WOD – 20190209
Feb
09
SAMSTAG
20190209
Emanuel
Warm-Up
3 Rounds
– 2 min JumpRope
– 8 Ring Rows
– 6 KB Swings
– 4 Goblet Squats
– 2 Burpees
Specific WU
BB Warm Up
– Deadlift
– Deadlift + Shrug
– Deadlift + Shrug + Clan
– Front Squat
– Strict Press
– Jerk
Strength / Minor
Prep WOD Weight to bar in 10 min.
– WOD Weight Clean and Jerk
WOD
For Time – TC 25Min
10 – Clean and Jerk @60/35 kg
20 – KB Swings @16/20 kg
30 – Alt. Single Arm KB/DB-Thruster @20/15/10 kg
40 – Pull Ups / Ring Rows
50 – Burpees over the Bar
60 – Wall Ball Shots @6/4 kg
70 – Goblet Squats
*Additional Scaling Option: 5/10/15/20/25/30/35
