WOD – Mon, Jan 23
2023_23_01_Lifting (Weight)
every 15 seconds for 30 rounds
1 Dumbbell Clean & Jerk
1 Dumbbell Clean & Jerk
2023_23_01_WOD (AMRAP – Reps)
every 2 minutes for 8 sets
10 Dumbbell Thrusters
+
Round 1 | 6 Burpees
Round 2 | 8 Burpees
Round 3 | 10 Burpees
Round 4 | 12 Burpees
Round 5 | 14 Burpees
Round 6 | 16 Burpees
Round 7 | max Burpees
Round 8 | max Burpees
10 Dumbbell Thrusters
+
Round 1 | 6 Burpees
Round 2 | 8 Burpees
Round 3 | 10 Burpees
Round 4 | 12 Burpees
Round 5 | 14 Burpees
Round 6 | 16 Burpees
Round 7 | max Burpees
Round 8 | max Burpees
Rx: 22,5 | 15 kg
| we use one Dumbbell on the Thrusters
| don’t ask why – just do the work
| if you can’t get the Burpees done in the 2 minutes window the workout is over
| focus on quality reps and alternate arms on every rep
| Flow = first round right arm | second round left arm
.