WOD – Tue, Jun 27
2023_06_27_Lifting (Weight)
build to a heavy complex of
1 Snatch
2 Hang Squat Snatches
3 Overhead Squats
1 Snatch
2 Hang Squat Snatches
3 Overhead Squats
TimeCap: 10 minutes
2023_06_27_WOD (Time)
2 rounds
40 Double Unders
30 Wall Balls
20|18 cal Row or 15|12 cal Bike
10 Burpee Pull Ups
20|18 cal Row or 15|12 cal Bike
30 Wall Balls
40 Double Unders
rest 3 minutes between rounds
40 Double Unders
30 Wall Balls
20|18 cal Row or 15|12 cal Bike
10 Burpee Pull Ups
20|18 cal Row or 15|12 cal Bike
30 Wall Balls
40 Double Unders
rest 3 minutes between rounds
Rx: 9 | 6 kg
Rx+: 12 | 9 kg
TimeCap: 22 minutes
| the 3 minutes rest allows you to push the pace
| try to keep both efforts consistent
| Score = time (incl. rest)
| reps need to be unbroken
| just build to something heavy with good technique
| Score = weight of heaviest succesful complex
.