WOD – 20190817
Aug
16
Samstag
20190817
Emanuel
Warm-Up
3 Rounds
– 2 min Jump Rope
– 10 OH Lunges e/s
– 10 Air Squats
– 10 Shoulder Dislocates
– 5 Burpees
Mobility Prep for Snatch & OHS
Strength
Teams of 2
– A. Snatch x 2 + OHS x 3 ; to max in 15 min
– *modification = 2 cleans + 3 Front Squat
– Rest 2-3
WoD – I
B. Amrap 8 alt 1:1
– 5 Burpees over the Bar
– 1 Clean and Jerk 80/55 kg
– Rest 2-3 Min
WoD – II
C. Afap
– 1k row (alt every 200 m)
– 1k run *together*
– 100 KB swings 32/24/20/16 kg
