WOD – Wed, Sep 13
Thruster (
every 02:30 minutes for 12:30 minutes
Set 1 | 10 Thrusters @ 55 %
Set 2 | 8 Thrusters @65 %
Set 3 | 6 Thrusters @ 75 %
Set 4 | 4 Thrusters @ 85 %
Set 5 | 2 Thrusters @ max load
)
every 02:30 minutes for 12:30 minutes
Set 1 | 10 Thrusters @ 55 %
Set 2 | 8 Thrusters @65 %
Set 3 | 6 Thrusters @ 75 %
Set 4 | 4 Thrusters @ 85 %
Set 5 | 2 Thrusters @ max load
)
2023_09_13_WOD (AMRAP – Reps)
AMRAP 12
12 Box or Ring Dips
12 Sumo Deadlift High Pulls
Rx: 42,5 | 30 kg
Rx+: 51 | 35 kg
| find a weight that allows you to split the SDHP in max two sets each round
| Score = total reps
| full range of motion
| use your hips
| Score = weight