WOD – Mon, Apr 17
2023_04_17_Strength (Weight)
every 3 minutes for 12 minutes
Set 1 | 5 Front Squats @ 75 %
Set 2 | 5 Front Squats @ 80 %
Set 3 | 5 Front Squats @ 82,5 %
Set 4 | max Front Squats @ 85 %
Set 1 | 5 Front Squats @ 75 %
Set 2 | 5 Front Squats @ 80 %
Set 3 | 5 Front Squats @ 82,5 %
Set 4 | max Front Squats @ 85 %
2023_04_17_WOD (2 Rounds for reps)
EMOM 10
5 lateral Burpees over Bar
max cal Bike
5 lateral Burpees over Bar
max cal Bike
rest 2 minutes
EMOM 10
5 Wall Balls
max cal Row
Rx: 9 | 6 kg
| at the start of the workout and on top of every minute perform 5 reps – in remainder accumulate as many calories you can
| make sure to work on fast transitions and push the machine for the first 3-4 seconds to get the flywheel rolling
| Set 4 is an all out set
| stay upright as possible and keep elbows high
| breathe into your belly & brace your core
| notice reps of Set 4 in the comments
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