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%
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%
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
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
| all reps performed as singles
| don’t drop the bar – controlled way down
| no touch & go
.