WOD – Mon, Jun 19
Power Snatch (3 Power Snatches
every 90 seconds for 15 minutes
Set 1-3 | 60-70 %
Set 4-6 | 70-80 %
Set 7-10 | +80%)
2023_06_19_WOD (AMRAP – Reps)
EMOM 16
MIn 1 | 15/12 cal Bike
Min 2 | 12-14-16-18 Wall Balls
Min 3 | 8-10-12-14 Burpee Pull Ups
Min 4 | rest
MIn 1 | 15/12 cal Bike
Min 2 | 12-14-16-18 Wall Balls
Min 3 | 8-10-12-14 Burpee Pull Ups
Min 4 | rest
Rx: 9 | 6 kg
Rx+: 12 kg | 9kg and start with 14 and 10 reps
| calories on the Bike stay the same
| every round the Wall Balls and the Burpee Pull Ups go up by 2 reps
| choose your rep scheme accordingly
| Score = total reps
| touch and go
| keep the bar close to your body on both ways (up & down)
| don’t jump to wide – go under the bar
| Score = highest weight
.