WOD – Mon, Sep 4
2023_09_04_Strength (Time)
Every 3 minutes x 4 sets
20m Sprint with Sandbag
200m fast Run
20m Sprint with Sandbag
200m fast Run
2023_09_04_WOD (Time)
6 sets
25 Double Unders
15|12 cal Bike (or 18|13 cal Row)
3 Power Cleans
rest/work 1:1
25 Double Unders
15|12 cal Bike (or 18|13 cal Row)
3 Power Cleans
rest/work 1:1
Rx: 61 | 42,5 kg
Rx+: 83 | 56 kg
TimeCap: 22 minutes
| the weight of the Power Cleans should not be heavier than 80% of your max Power Clean
| try to keep rounds consistent
| Score = total time
| choose a moderately heavy object
| drop the weight after 20m and go directly into 200m run
| 100% effort
| Score = time (slowest set)