Januar 2023 (Page 3)

WOD – Tue, Jan 3 2023_03_01_Lifting (Weight) EMOM 12 1 Snatch Set 1, 2, 3 | 3s pause above floor Set 4, 5, 6 | 3s pause below knees Set 7, 8, 9 | | 3s pause in catch Set 10, 11, 12 | no pause | start with 60% of your 1RM | positions are key . 2023_03_01_WOD (3 Rounds for reps) every 5 minutes for 3 rounds 10 Wall Balls 10 cal Bike 8 Wall Balls 8 cal Bike 6 Wall Balls 6 cal Bike Rx: 9 | 6 kg TimeCap (round): 4 minutes | try to keep rounds consistent

WOD – Mon, Jan 2 2023__02_01_Gymnastics Strength EMOM 12 A| Ring Support Hold B| Bottom Push Up Hold C| Deadhang D| max Sit Ups | scheme for A,B,C – 20s on | 10s off | 20s on | max Sit Ups in 50s | tense your core and do all the stuff with quality . 2023_02_01_WOD (Time) 10 rounds 3-5 Strict Pull Ups 10 Dumbbell Floor Presses Rx: 15 | 10 kg Rx+: 22,5 | 15 kg TimeCap: 15 minutes | don’t go to failure on both of the movements