WOD – Wed, Oct 25
23_10_25_Lifting (Weight)
every 2 minutes for 12 minutes
Power Snatch & Hang Power Snatch
Set 1 | 2.2 reps @ 75%
Set 2 | 2.2 reps @ 75%
Set 3 | 2.2 reps @ 75%
Set 4 | 1.1 reps @ 80%
Set 5 | 1.1 reps @ 80%
Set 6 | 2.2 reps @ 80%
2023_10_25_WOD (AMRAP – Reps)
EMOM 20
Min 1 | 15-20 Wall Balls
Min 2 | 8-10 Burpee Shuttle Sprints
Min 3 | 5 Power Cleans
Min 4 | rest
Rx:
Wall Balls: 9 | 6 kg
Cleans: 61 | 42 kg
Rx+: 70 | 47,5 kg
| try to perform all Wall Balls unbroken
| Burpee Shuttle Sprint = Burpee with 8m Run
| Lifting under fatigue – focus even more on a proper technique
| Score = total reps
| % of 1 RM Power Snatch
| 2 Power Snatches . 2 Hang Power Snatches
and so on
| 10s rest between Power & Hang Power
| Hang = above knees
| Score = weight
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