WOD – Wed, Jan 25
2023_25_01_Strength (Weight)
every 02:00 minutes for 16:00 minutes
Set 1 | 4 Front Squats @ 60%
Set 2 | 4 Front Squats @ 60%
Set 3 | 4 Front Squats @ 65%
Set 4 | 4 Front Squats @ 65%
Set 5 | 4 Front Squats @ 70%
Set 6 | 4 Front Squats @ 70%
Set 7 | 4 Front Squats @ 75%
Set 8 | 4 Front Squats @ 75%
Set 1 | 4 Front Squats @ 60%
Set 2 | 4 Front Squats @ 60%
Set 3 | 4 Front Squats @ 65%
Set 4 | 4 Front Squats @ 65%
Set 5 | 4 Front Squats @ 70%
Set 6 | 4 Front Squats @ 70%
Set 7 | 4 Front Squats @ 75%
Set 8 | 4 Front Squats @ 75%
2023_25_01_WOD (4 Rounds for reps)
4 rounds
03:00 min 0n | 01:00 min off
AMRAP
3 Dual Dumbbell Cleans
6 Handstand Push Ups
9 Box Jump Overs
03:00 min 0n | 01:00 min off
AMRAP
3 Dual Dumbbell Cleans
6 Handstand Push Ups
9 Box Jump Overs
Rx:
Dumbbell: 15 | 10 kg
Box: 60 | 50 cm
| fast transititons
| keep rounds consistent
| focus on quality reps
| hold up your ellbows
.