WOD – 20191123
Samstag
20191123
Emanuel
Warm-Up
3 Rounds
– 24 Double Under
– 21 Air Squats
– 15 MedBall Slams
– 9 Beat Swings
Mobility
About 10 Min of:
– Armless Prayer
– Back Stretch
– Cat Cow
– Front Rack Fixer
Strength / Skill
3 x Clean + 2 x Front Squat + 1 x Jerk
– to Heavyweight in 12 Min
WoD – A
10 Min Clock | 1/2 Top Down ; 1/2 Down Up
– 20 / 16 cal Air-Bike each
– 400 m Plate Run @20/10 kg – can swap as needed
– 20 / 16 cal Row each
– 400 m Plate Run @20/10 kg – can swap as needed
WoD – B
10 Min Clock | complete as quickly as possible/split as needed
– 30 strict pull-ups
– 60 push-ups
– 120 air squat
– 240 double under
