WoD – 20191209
Montag
20191209
Jonathan | Saskia
Warm-Up
– 400 m row
– 20 Air-Squats
– 30 sec Hollow-Hold
2 rounds
– 4 Snatch-Deadlift
– 4 Hang-Snatch-Pull
– 4 Power-Snatch
– 4 Overhead-Squat
– 4 Full Snatch
Strength / Skill
Squat Snatch
13 min to find your 1 RM of the day.
WoD
3 Rounds of:
A)
1:30 AMRAP:
- 9 Air-Squats
– 9 Sit-Ups
0:30 ALL-OUT:
- Burpees
0:30 REST
– into:
B)
1:30 AMRAP:
- 7 KB-Goblet-Squats @ 12/20 kg
- 7 V-Ups
0:30 ALL-OUT:
– cal Row
0:30 REST
– into:
C)
1:30 AMRAP:
– 5 KB-Goblet-Squats @ 20/32 kg
– 5 TTB
0:30 ALL-OUT:
- cal Assault-Bike/Ski
0:30 REST
