WOD – Mon, Mar 27
2023_03_27_Lifting (Weight)
every 01:30 minutes for 9 minutes
Set 1 | 4 Push Jerks @ 70 %
Set 2 | 4 Push Jerks @ 70 %
Set 3 | 3 Push Jerks @ 75 %
Set 4 | 3 Push Jerks @ 75 %
Set 5 | 2 Push Jerks @ 80 %
Set 5 | 2 Push Jerks @ 80 %
Set 1 | 4 Push Jerks @ 70 %
Set 2 | 4 Push Jerks @ 70 %
Set 3 | 3 Push Jerks @ 75 %
Set 4 | 3 Push Jerks @ 75 %
Set 5 | 2 Push Jerks @ 80 %
Set 5 | 2 Push Jerks @ 80 %
2023_03_27_WOD (Time)
in a team of 2
3 rounds (each)
12|9 cal Row
6 Burpees over Rower
rest: 2 minutes
3 rounds (each)
10|7 cal Row
4 Burpees over Rower
3 rounds (each)
12|9 cal Row
6 Burpees over Rower
rest: 2 minutes
3 rounds (each)
10|7 cal Row
4 Burpees over Rower
TimeCap: 15 minutes (including rest)
| make every round a sprint
| we are looking for fast transitions – keep the footstraps a bit loose, so yiu can easily get on & off the rower without using your hands
| go hard & recover fast
| switch every full round
| done it from the rig
| drive through the legs
| fast elbows
.