WOD – Thu, Oct 12
Snatch (
every 3 minutes for 15 minutes
Set 1 | 1.1.1.1 Snatches @ 65 %
Set 1 | 1.1.1.1 Snatches @ 70 %
Set 1 | 1.1.1.1 Snatches @ 75 %
Set 1 | 1.1.1.1 Snatches @ 78 %
Set 1 | 1.1.1.1 Snatches @ 80 %
)
every 3 minutes for 15 minutes
Set 1 | 1.1.1.1 Snatches @ 65 %
Set 1 | 1.1.1.1 Snatches @ 70 %
Set 1 | 1.1.1.1 Snatches @ 75 %
Set 1 | 1.1.1.1 Snatches @ 78 %
Set 1 | 1.1.1.1 Snatches @ 80 %
)
2023_10_12_WOD (Time)
every 4 minutes x 5 sets
21 Wall Balls
15/12 cal Row
9 Burpee Box Jump Overs
Rx:
Wall Ball: 9 | 6 kg
Box: 60 | 50 cm
| keep a consistent pace over all rounds
| the first 2 rounds schould feel pretty comfortable
| you should get a least 1 min of rest
| Score = total working time
| 4 Single reps per st with 10s rest in between the reps
| approach every lift the same
| grab the floor with your feet and don‘t go too early on your toes – stay connected with the ground until you reah your power position
| Score = weight
____