WOD – Tue, Oct 17
2023_10_17_Lifting (Weight)
every 90 seconds for 13:30 minutes
Set 1-3 | Hang Clean (above knees)
Set 4-6 | Low Hang Clean (below knees)
Set 7-9 | Clean from the ground
Set 1, 4, 7 @ 80 %
Set 2, 5, 8 @ 85 %
Set 3, 6, 9 @ 90 %
2023_10_17_WOD (Time)
21 Dumbbell Thrusters
25 Shuttle Runs
18 Dummbbell Thrusters
20 Shuttle Runs
15 Dumbbell Thrusters
15 Shuttle Runs
Rx: 22,5 | 15 kg
TimeCap: 14 minutes
| push the pace from the start of this one
| there is no time to loose
| try to go hard on the Thrusters and use the first Shuttle Runs to control your heartbeat. Then: RUN!
| Score = time
| the Hang Cleans are great to focus on keeping the arms long & relaxed – try to tranfer this to the two other variations
| focus on full extension before jumping under the bar
| try to keep the bar as close as possible by pulling the elbows high
| Score = weight (90%)
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