WOD – Wed, Oct 11
2023_10_11_Strength (Weight)
3 sets
8/8 Front Foot Elevated Split Squats (Tempo 20X0)
2023_10_11_WOD (3 Rounds for reps)
every 6 minutes for 3 rounds
75 Double Unders
20 Box Jump Overs
10 reps Movement X
Round 1 | Thrusters
Round 2 | Ground to Overhead
Round 3 | Overhead Squats
Rx: 42,5 | 30 kg
| settle into a consistent pace on the Double Unders & Box Jumps and try to be aggressiveon the barbell
| ideally we are looking for a work/rest ratio of 1:1
| Score = total working time (3 scores)
| build in weight over the 3 sets
| DBs in Farmers Position
| Tempo
2s negative
0s pause in bottom
X fast stand
0s pause on top
| Score = weight
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