WOD – Tue, Jan 24
2023_24_01_Gymnastics (Time)
in teams of 2
16-14-12-10-8-6-4-2
Toes to Bar
16-14-12-10-8-6-4-2
Toes to Bar
TimeCap: 15 minutes
2023_24_01_WOD (AMRAP – Reps)
EMOM 20
Min 1 | 12-15 Box Jumps
Min 2 | 12-15 alt. Dumbbell Snatches
Min 3 | 10-12 cal Bike
Min 4 | 5-6 Power Cleans
Min 1 | 12-15 Box Jumps
Min 2 | 12-15 alt. Dumbbell Snatches
Min 3 | 10-12 cal Bike
Min 4 | 5-6 Power Cleans
Rx:
Box: 60 | 50 cm
Dumbbell: 22,5 | 15 kg
Barbell: 50 | 35 kg
| keep reps consistent
| adjust reps as needed – up or down
| Flow: A does 16, B does 16, A does 14…
| if you do this on your own, rest as long as your previous set took
| know your threshold – small sets with short rest is often the best way
.