WOD – Mon, Jan 16
2023_16_01_Lifting (Weight)
every 02:30 minutes for 17:30 miutes
Set 1 | 4 Cleans @ 70 %
Set 2 | 4 Cleans @ 70 %
Set 3 | 4 Cleans @ 70 %
Set 4 | 4 Cleans @ 70 %
Set 5 | 4 Cleans @ 75 %
Set 6 | 4 Cleans @ 75 %
Set 7 | 4 Cleans @ 75 %
Set 1 | 4 Cleans @ 70 %
Set 2 | 4 Cleans @ 70 %
Set 3 | 4 Cleans @ 70 %
Set 4 | 4 Cleans @ 70 %
Set 5 | 4 Cleans @ 75 %
Set 6 | 4 Cleans @ 75 %
Set 7 | 4 Cleans @ 75 %
2023_16_01_WOD (AMRAP – Reps)
every 90 seconds for 8 rounds
12 Dumbbell Snatches
3 Shuttle Runs
12 Dumbbell Snatches
3 Shuttle Runs
Rx: 22,5 | 15 kg
Rx+: start every 75 seconds
| Shuttle Run = 8m In & Out
| all reps performed as singles
| don’t drop the bar – controlled way down
| no Touch & Go
| you can share a Barbell and change plates with your partner in the rest time
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