WOD – Thu, Apr 6
2023_04_06_Lifting (Weight)
EMOM 12
Min 1-4 | 1 Hang Clean & Jerk @ 70 %
Min 5-8 | 1 Low Hang Clean & Jerk @ 75 %
Min 1-4 | 1 Clean & Jerk @ 80 %
Min 1-4 | 1 Hang Clean & Jerk @ 70 %
Min 5-8 | 1 Low Hang Clean & Jerk @ 75 %
Min 1-4 | 1 Clean & Jerk @ 80 %
Score: your daily 80% Clean & Jerk
2023_04_06_WOD (Time)
1-2-3-4-5-6-7-8-9-10
Shuttle Runs
1 round of
5 Dumbbell Snatches
10 alternating Pistols
15 Push Ups
Shuttle Runs
1 round of
5 Dumbbell Snatches
10 alternating Pistols
15 Push Ups
Rx: 22,5 | 15 kg
TimeCap: 17 minutes
| 1 Shuttle Run = 8m In & Out, both feet behind the line and one hand touch the ground
| flow: 1 Shuttle Run – 1 round – 2 Shuttle Run – 1 round – …
| no misses
| hang = above the knees, low hang = under the knees
| focus on vertical extension and pull elbows up
| vertical dip & drive on the Jerk
| choose Push or Split Jerk
.