WOD WOD, 13. Oktober 2023

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In: Wod

WOD – Fri, Oct 13

2023_10_13_Gymnastics (Time)

40 Pull Ups

rest 2 minutes

30 Pull Ups

rest 1 minute

20 Pull Ups

rest 30 seconds

10 Pull Ups

 

TimeCap: 12 minutes

| Scaling: 30-20-10 reps

| be smart about your splits – small sets with short rest will work best for most of us

| Score = time (incl. rest)

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2023_10_13_WOD (Time)

8-7-6-5-4-3-2-1

Dual Dumbbell Deadlifts

Dual Dumbbell Floor Press

Dual Dumbbell Hang Squat Cleans

 

Rx: 22,5 | 15 kg

TimeCap: 24 minutes

| this will get grippy (of course after the Pull Ups) – make sure to have a game plan

| Score = time