WOD – Mon, Jun 12
Back Squat (5×4
Box Back Squats @ 75 %)
Box Back Squats @ 75 %)
2023_06_12_WOD (4 Rounds for reps)
every 5 minutes x 4 rounds
6 Shuttle Runs
12 alt. Dumbbell Snatches
18|15 cal Bike or 24|20 cal Row
24 Wall Balls
6 Shuttle Runs
12 alt. Dumbbell Snatches
18|15 cal Bike or 24|20 cal Row
24 Wall Balls
Rx:
Dumbbell: 22,5 | 15 kg
Wall Ball: 9 | 6 kg
TimeCap: 4 minutes per round
| choose reps accordingly to your fitness level
| we are looking for consistent rounds
| 1 Shuttle Run = 8m In & Out
| Score = total working time
| rest 90 seconds between sets
| Box height at parallel
| max speed with every rep
| sit down on the box – lose tension – stand up as explosive as possible
| no belt
| Score = weight
.