WOD – 20191007
Montag
20191007
Jonathan | Julian
Warm-Up
2 rds
– 250m row
– 5 Wall-Squats
– 10 Am. KB-Swings @ 8/16kg
– 2 Wall-Walks
– 10 One-Armed-KB-OHL @ 8/16kg, 1.rd: left arm overhead, 2.rd: right arm overhead
Mobility
– 5 min general Joint-Mobility, focus on Hand-Wrists and Hips
Strength / Skill
A) Barbell-Warmup for Clean&Jerk (Time: 5 min)
B) Every 90 sec for 10 rds:
– 1 High-Hang-Squat-Clean + 1 Squat-Clean + 1 Split-Jerk
-> start with an empty bar, increase weight for the first 7 rounds, then stay with it for the last 3 rounds
WoD
50-40-30-20-10
– Wall-Ball-Shots
– Cal Row
– Situps
-> Time-Cap: 20 min
