WOD – Wed, Aug 23
2023_08_23_Strength (2 Rounds for reps)
4 rounds
8 Dumbbell Rear Foot Elevated Split Squats (Tempo 30X0)
12 Barbell Good Mornings
8 Dumbbell Rear Foot Elevated Split Squats (Tempo 30X0)
12 Barbell Good Mornings
2023_08_23_WOD (AMRAP – Reps)
EMOM 20
Min 1 | 50 Double Unders
Min 2 | 10 Overhead Squats
Min 3 | 20/15 cal Row
Min 4 | rest
Min 1 | 50 Double Unders
Min 2 | 10 Overhead Squats
Min 3 | 20/15 cal Row
Min 4 | rest
Rx: 42,5 | 30 kg
| Overhead Squats starts from the ground
| go hard on the Rower – after that you can rest
| Score = total reps
| use two Dumbbells for the Split Squats
| 8 reps each side
| build in weight over the sets
| Tempo = 3s negative, 0s pause in bottom, x fast stand, 0s pause on top
| Score = weight