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WOD – 20190508

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Mittwoch

20190508

Emanuel | Philo | Emanuel


Warm-Up

100 Single Unders

3 Rounds 

  • 10 Inch-Worms 
  • 10 Beat-Swings
  • 10 Lunges
  • 10 Russian Twists

Strength / Skill

3 Rounds 

  • 10 Single Arm KB Swing and Switch 
  • 5 Single Arm KB-Swing + Catch e.s.
  • 5 Single Arm KB-Swing + Catch + Squat e.s.
  • Rest 60 sec. 

5 Rounds

  • 5 Single arm KB-Swing left
  • 5 Single arm KB Snatch left
  • 5 Single arm KB-Swing right
  • 5 Single arm KB Snatch right
  • Rest 60 sec. 

WoD

8 Rounds for time:

TC: 10 Min.

  • 3 Hang Power Clean 40/60
  • 6 Front Squat 40/60
  • 9 Box Jump
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