WOD WOD, 22. März 2023

On:
In: Wod

WOD – Wed, Mar 22

2023_03_22_Lifting (Weight)
every 02:30 minutes for 10 minutes
Set 1 | 8 Clean & Jerks @ 50 %
Set 2 | 6 Clean & Jerks @ 60 %
Set 3 | 4 Clean & Jerks @ 70 %
Set 4 | 2 Clean & Jerks @ 80 %
then
find your daily 1 RM in 10 minutes

| don’t do too many sets in the 10 minute window

| go heavy & ring the bell

.

2023_03_22_WOD (Time)
2 rounds
25 Wall Balls
18 Deadlifts
10 Shuttle Runs
rest: 1 minute
10 Shuttle Runs
18 Deadlifts
25 Wall Balls
rest: 1 minute

Rx:
Wall Ball: 9 | 6 kg
Deadlift: 70 | 45 kg

TimeCap: 20 minutes

| the Deadlifts should be light

| Shuttle Run = 8m In & Out