WOD – 20190621
Jun
21
Freitag
20190621
Emanuel
Warm-Up
3 Rounds
– 12 Air Squats
– 9 Burpees
– 7 Wall Balls
– 6 Meter OH Walking Lunges (Wooden Stick)
Mobility
2 Rounds
– :30 Min Tea Cups per Arm (Video)
Strength / Skill
– Warm up to OHS Weight with KB
– 5×5 OHS @WoD weight
– WoD prep
WoD
Against a 25-Min Running Clock
– 120 KB-Snatches Right Arm (15/12 | 12/8 kg)
– 120 Burpees
– 120 KB-Snatches Left Arm (15/12 | 12/8 kg)
Rest 3 Min
Against a 15-Min Running Clock
– 60 Single Right-Arm KB OH Lunges (12/10 | 8/5 kg)
– 60 Burpees
– 60 Single Left-Arm KB OH Lunges (12/10 | 8/5 kg)
– 60 Wall Ball Shots @9/6 kg
