WOD – Mon, Mar 13
2023_03_13_Strength (Weight)
every 02:30 minutes for 10 minutes
Set 1 | 8 Push Presses @ 50 %
Set 2 | 6 Push Presses @ 60 %
Set 3 | 4 Push Presses @ 70 %
Set 4 | 2 Push Presses @ 80 %
then
find your daily 1 Rep Max in 10 minutes
Set 1 | 8 Push Presses @ 50 %
Set 2 | 6 Push Presses @ 60 %
Set 3 | 4 Push Presses @ 70 %
Set 4 | 2 Push Presses @ 80 %
then
find your daily 1 Rep Max in 10 minutes
2023_03_13_WOD (Time)
For time
40 Toes to Bar
30 Box Jump Overs
20 alt. Dumbbell Snatches
10 Wall Walks
20 alt. Dumbbell Snatches
30 Box Jump Overs
40 Toes to Bar
40 Toes to Bar
30 Box Jump Overs
20 alt. Dumbbell Snatches
10 Wall Walks
20 alt. Dumbbell Snatches
30 Box Jump Overs
40 Toes to Bar
Rx:
Box: 60 | 50 cm
Dumbbell: 22,5 | 15 kg
TimeCap: 20 minutes
| break the Toes to Bar early & do small sets with short rest
| work from the rig
| don’t jerk
| don’t do too many sets in the 10 minute window
| go heavy & ring the bell
.