WOD – 20191017
Warm-Up
2 Rounds
– 50 Jumping-Jacks
– 10 Single Arm OH Walking Lunges (Stick in Palm)
– 10 Push-Ups – Roll Stick from 1 Hand to the Other
– 01 Lane Crab-Walk – Stick on Hip
– 10 Knee Highs – Stick on Ankle
Mobility
2 Rounds
– 5 Paused Wall-Squats (Pause 3 sec on Bottom Position)
– 10 Pass-Throughs in Dragon Pose
Strength / Skill
3 Rounds
– 1 Tall-Jerk + 1 OH Split-Squat
– pause 2 sec in Catch-Position & 2 sec in Bottom-Position of OHS-S
E1,5MOM 9
– 2 Split-Jerks + 1 OH Split-Squat
WoD
AMRAP 5
– 10 cal Row
– 10 Burpees over the Rower
– 10 KB SDHP @16/24 kg
– 10 Power Snatch @BB Weight