WOD – Tue, Jul 4
Front Squat (
every 3 minutes for 15 minutes
Set 1 | 4 Front Squats (32X1) @ 60 %
Set 2 | 4 Front Squats (32X1) @ 60 %
Set 3 | 4 Front Squats (32X1) @ 65 %
Set 4 | 4 Front Squats (32X1) @ 65 %
Set 5 | 4 Front Squats (32X1) @ 70 %)
every 3 minutes for 15 minutes
Set 1 | 4 Front Squats (32X1) @ 60 %
Set 2 | 4 Front Squats (32X1) @ 60 %
Set 3 | 4 Front Squats (32X1) @ 65 %
Set 4 | 4 Front Squats (32X1) @ 65 %
Set 5 | 4 Front Squats (32X1) @ 70 %)
2023_07_04_WOD (AMRAP – Reps)
EMOM 20
Min 1 | 15/12 cal Bike
Min 2 | 15 Bar Facing Burpees
Min 3 | 50 Double Unders
Min 4 | 5 Overhead Squats
Min 5 | rest
Min 6 | 5 Overhead Squats
Min 7 | 50 Double Unders
Min 8 | 15 Bar Facing Burpees
Min 9 | 15/12 cal Bike
Min 10 | rest
Min 1 | 15/12 cal Bike
Min 2 | 15 Bar Facing Burpees
Min 3 | 50 Double Unders
Min 4 | 5 Overhead Squats
Min 5 | rest
Min 6 | 5 Overhead Squats
Min 7 | 50 Double Unders
Min 8 | 15 Bar Facing Burpees
Min 9 | 15/12 cal Bike
Min 10 | rest
Rx: 61 | 43 kg
| choose a rep scheme you can hold over all rounds – you can up- or downscale
| Overhead Squat starts from the floor – it should not ne heavier than 80 % of you Snatch
| Score = total reps (10 Double Unders = 1 rep)
| try to keep upright as possible & keep the elbows up
| stick to the tempo & ideally let someone else count for you
| 3s negative, 2s pause in bottom,xs stand up, 1s pause at top
| Score = heaviest weight