WOD – Mon, Nov 21
2022_11_20_Lifting (Weight)
6 sets
Set 1-2 | 2 Cleans + 2 Jerks @ 60 %
Set 3-4 | 2 Cleans + 2 Jerks @ 70 %
Set 5-6 | 2 Cleans + 2 Jerks @ 80 %
rest as needed
Set 1-2 | 2 Cleans + 2 Jerks @ 60 %
Set 3-4 | 2 Cleans + 2 Jerks @ 70 %
Set 5-6 | 2 Cleans + 2 Jerks @ 80 %
rest as needed
2022_11_20_WOD (AMRAP – Reps)
AMRAP 16
20 Kettlebell Swings
15 Box Jumps
10 Sit Ups
5 lanes Suitcase Carry
20 Kettlebell Swings
15 Box Jumps
10 Sit Ups
5 lanes Suitcase Carry
| we are looking for a consistent pace
| 1 lane = 8m
| tighten your core while the Suitcase Carry
| do one Clean – reset – do another Clean and go directly into the Jerks
| rest as needed – ideally 90s