WOD – 20191014
Montag
20191014
Jonathan | Chris | Saskia
Warm-Up
2 rds:
– 12/9 cal row
– 12 banded Good-Mornings
– 12 Air-Squats
– 6 step-up & step-down Burpees
Strength / Skill
Focus: Deadlift-Technique
– 4×10 Tempo-Deadlifts 3-0-3-1
-> Start with empty BB, increase weight so the last two sets are performed @ 40% of 1RM
-> Rest 90-120 sec between sets
(3-0-3-1: 3 sec going down – 0 sec at bottom position – 3 sec going up – 1 sec at top position)
WoD
EMOM for 30 min:
1. min: 10 Hand-Release-Pushups
2. min: 10 double KB-Thruster @ 16/8 kg
3. min: 10 Burpees
