WOD – Thu, Jan 12
2023_12_01_Barbell Cycling (Weight)
3-6-9-12-9-6-3
Power Snatches
rest/work 1:1
Power Snatches
rest/work 1:1
2023_12_01_WOD (AMRAP – Reps)
AMRAP 4
10 Single Arm Dumbbell Overhead Squats
10 Pull Ups
rest 1 minute
10 Single Arm Dumbbell Overhead Squats
10 Pull Ups
rest 1 minute
AMRAP 4
12 Single Arm Dumbbell Overhead Squats
12 Pull Ups
rest 1 minute
AMRAP 4
14 Single Arm Dumbbell Overhead Squats
14 Pull Ups
Rx: 15 | 10 kg
| split the Pull Ups early on – small sets with short rest
| focus on movement efficiency
| keep he bar close – especially on the way down
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