WOD – Fri, Mar 17
2023_03_17_Lifting (Weight)
every 02:30 minutes for 10 minutes
Set 1 | 8 Snatches @ 50%
Set 2 | 6 Snatches @ 60%
Set 3 | 4 Snatches @ 70%
Set 4 | 2 Snatches @ 80%
then
fid your daily 1 Rep Max in 10 minutes
Set 1 | 8 Snatches @ 50%
Set 2 | 6 Snatches @ 60%
Set 3 | 4 Snatches @ 70%
Set 4 | 2 Snatches @ 80%
then
fid your daily 1 Rep Max in 10 minutes
2023_03_17_WOD (3 Rounds for reps)
AMRAP 4 for 3 rounds
10 Thrusters
10 Pull Ups
45 Double Unders
rest: 1 minutes btw rounds
10 Thrusters
10 Pull Ups
45 Double Unders
rest: 1 minutes btw rounds
Rx: 42,5 | 30 kg
| we are looking for consistent rounds
| focus on fast transitions
| Squat or Power Snatch
| don’t do too many sets in the 10 minute window
| go heavy & ring the bell
.