WOD – 20190911
Sep
11
Mittwoch
20190911
Dom/Julian/Emanuel
Warm-Up
– 5min Cardio (Row, Bike, Run, Rope Skipping)
3 Rounds
– 3 Clean Pull
– 3 Front Squat
– 3 Clean
– 3 Kong Squats w/ emtpy BB
Mobility
– 2x60sec Banded Shoulder Distraction
– 2x30sec Front Squat Hold
Strength / Skill
3 sets of 3
– max height Box Jumps
5 sets of
– 1 Clean Pull
– 1 Low Hang Clean Pull
– 1 Clean
– 1 Low Hang Clean
WoD
„Joker“ – For Time
1-2-3-4-5-6-7-8-9-10
– Toes To Bar
10-9-8-7-6-5-4-3-2-1
– Deadlift @70/100kg
