WOD – 20190715
Jul
15
Montag
20190715
Jonathan | Mira
Warm-Up
AMRAP 10 min (easy pace):
– 100 m run
– 12 SitUps
– 12 rus. KB-Swing @ 8-12/16-20 kg
– 12 AirSquats
Mobility
2rds:
– 5 Wall-Squats
– 60 sec Bench Triceps-Stretch
Strength / Skill
Clean:
– Warmup for Power-Clean and Squat-Clean
– Find a heavy complex: 1 Power-Clean + 1 Squat-Clean + 1 Hang-Squat-Clean
-> go heavy, take enough rest, always focus on proper technique
WoD
every 5 min for 15 min:
– 60 sec PLANK Hold
– 30 WBS @ 6/9 kg
– 30 Am. KB-Swing @ 20/28 kg
