WOD – 20190823
Aug.
23
Freitag
20190823
Emanuel/Chris
Warm-Up
2 Rounds
– 250m Row
– 10 KB-Swings (1.Rd. Russian/2.Rd. American)
– 10 Med-Ball Cleans
– 10 KB strict Press e/s
– 10 Jumping Squats
Mobility
2 Rounds
– 45s banded Trizeps stretch
– 45s Squat Sit
Strength
Power-Clean
Work up to heavy Complex (7 sets)
– Muscle-Clean+2 Power-Clean
WoD
AMRAP10
– 10 Burpee over DB
– 10 RX: DB Hang Clean and Jerk@15kg/22,5kg RX+: DB Hang Clean and Split Jerk
– 10 Air Squats
– 10 RX: DB Hang Snatch@15kg/22,5kg RX+: DB Hang Split Snatch
