WOD WOD, 20. Januar 2023

On:
In: Wod

WOD – Fri, Jan 20

2023_20_01_Lifting (Weight)
every 02:30 minutes for 17:30 minutes
Set 1 | 5 Clean & Jerks @ 65%
Set 2 | 5 Clean & Jerks @ 65%
Set 3 | 5 Clean & Jerks @ 65%
Set 4 | 5 Clean & Jerks @ 65%
Set 5 | 5 Clean & Jerks @ 70%
Set 6 | 5 Clean & Jerks @ 70%
Set 7 | 5 Clean & Jerks @ 70%

| all reps performed as singles

| don’t drop the bar – controlled way down

| no touch & go

.

2023_20_01_WOD (Time)
For time in a team of 2
30 Strict Pull Ups
50 Wall Balls
50 Sit Ups
100 Kettlebell Swings
every 2 minutes: 6-10 synchron Burpees

Rx:
Wall Ball: 9 | 6 kg
Kettlebell: 24 | 16 kg

| start with Burpees

| You go, I go

| do smaller but fast sets with short rest