WOD – 20191129
FREITAG
20191129
EMANUEL/CHRIS/MIRA
Warm-Up
2 Rounds
– 400m/500m row
– 20 Sit-Ups
– 15 Air-Squats
– 10 Push Ups
– 5 Inch-Worms
Mobility
2 Rounds
– 60s Seated Forward Fold
– 60s drum sticks
Skill
KB-Clean
– in a 10 min window
– work up from one-handed Russian KB-Swing->into Pull KB Bottom-Up->into Clean
KB-Snatch
– in a 10 min window
– work up from one-handed American KB-Swing into Snatch
WoD
AMRAP 10
– KB-Snatch @16/24kg (split as needed)
– Every Break (KB touches the floor) 1 Round strict Cindy
For Fun
3 Rounds
– 30s Ring Plank Saws
– 10 Toes-to-Rings
-20s Side Plank e/s
