WOD – Thu, Jul 6
Hang Power Clean (5 sets
Set 1 | 4 Hang Power Cleans @ 75 %
Set 2 | 4 Hang Power Cleans @ 80 %
Set 3 | 4 Hang Power Cleans @ 80 %
Set 4 | 4 Hang Power Cleans @ 83 %
Set 5 | 4 Hang Power Cleans @ 83 %
rest 90 seconds between sets)
Set 1 | 4 Hang Power Cleans @ 75 %
Set 2 | 4 Hang Power Cleans @ 80 %
Set 3 | 4 Hang Power Cleans @ 80 %
Set 4 | 4 Hang Power Cleans @ 83 %
Set 5 | 4 Hang Power Cleans @ 83 %
rest 90 seconds between sets)
2023_07_06_WOD (AMRAP – Reps)
AMRAP 10
12m Single Arm Overhead Walking Lunges
10 Single Dumbbell Box Step Ups
10 Handstand Push Ups
12m Handstand Walk
12m Single Arm Overhead Walking Lunges
10 Single Dumbbell Box Step Ups
10 Handstand Push Ups
12m Handstand Walk
Rx
Dumbbell: 22,5 | 15 kg
Box: 60 | 50 cm
| you can switch arms as you like on the Lunges
| make sure to alternate legs on the Step Ups
Score = reps (1m = 1 rep)
| basis is your 1 RM Hang Power Clean or Power Clean
| Hang = above knees
| keep reps snappy & go under the bar
| fast elbows
| Score = weight
.