WOD – Thu, Sep 28
2023_09_28_Strongman (Weight)
3 rounds
5 reps Movement X
1min Sandbag Bear Hug Hold
5 reps Movement X
Rd 1 | Sandbag Squats
Rd 2 | Sandbag over Shoulders
Rd 3 | Sandbag Cleans
2023_09_28_WOD (2 Rounds for reps)
10 min max calories Bike
Min 0 | 3 Box Jumps Overs
Min 2 | 6 Box Jumps Overs
Min 4 | 9 Box Jumps Overs
Min 6 | 12 Box Jumps Overs
Min 8 | 15 Box Jumps Overs
rest 3 minutes
10 min max calories Row
Min 0 | 15 Box Jumps Overs
Min 2 | 12 Box Jumps Overs
Min 4 | 9 Box Jumps Overs
Min 6 | 6 Box Jumps Overs
Min 8 | 3 Box Jumps Overs
Rx: 60 | 50 cm
| we are looking for a consistent pace on the Erg – speedy transitions
| Score = total calories (2 Scores)
| use a heavy Sandbag – you shoukd be able to accumulate the Hold unbroken
| have fun with the new toys
| Score = weight