WoD – 20191214
SAMSTAG
20191214
EMANUEL
Warm-Up
– Deadlift
– DL + Clean Pull
– DL + Clean
– Catch Hold
– Clean + Catch Hold
– Clean + 1.5 F Squat
– Clean + PP – Clean + Jerk
WoD A.
Strength
– 2 Hang Clean & Jerk in 15 Min
WoD B. 10 Min Clock
– 200 DU / 600 SU
– 100 Air Squat
– 50 / 40 cal Assault Bike
– 25 Synchro Single DB SQT Clean Thruster @22.5 / 15kg (Syncho on Ground / Squat / OH)
WoD C. 10 Min Clock
– 75 Box Jump Over
– 50 Synchro Burpees
– 75 KBS @32/24kg
Post-WoD Mobility
– Lower Back Foam Roll
– Hamstring Roll out
– Quad Roll Out
– Glute Roll Out
– Ant Delto Smash
– Sup Trap Smash “
