WOD

DIENSTAG, 24. JANUAR 2023

24. Januar 2023

Upper Skills
A1)
30-40 sec nose to wall hs hold / perpendicular HS hold
rest 30
A2) 30 sec kipping pullup practice (chest to bar or chin over bar)
rest 60 X4

B) "Fight Gone Bad" at 8-9/10 RPE
3 rounds
1 min max reps at each station
*Wall balls
*Sumodeadlift high pulls
* Box jump
*Push press
*Rowing
*REST
No rest between stations

Rx+: 30/20#, 40/30kg, 30/24"
Rx: 20/14#, 35/25kg, 24/20
Int: 20/14#, 25/15kg, 24/20
Beg: 14/10#, 15/10kg, step ups

C) Stretch
Hip flexors, shoulders, Wrists


BOOTCAMP

A) At 7-8/10 RPE

20 AMRAP
20 cal Erg
20 Walking lunges holding single Db by your side
20 Alt hand Db power snatch
20 Double unders

B) 7 min AMRAP
60 sec Chinese plank on benches
6 abwheel/barbell roll outs


OLYMPIC WEIGHTLIFTING

A) Squat clean
5 at 70%, 4 at 75%, 3 at 80% 1RM (all singles)
Waves, rest 2 mins between waves X 2rounds

B) Clean pull
5 at 83% rest 2-3 X4

C) Split jerk from rack/blocks
2 reps building from 65% best jerk to moderate
rest 2 X5