WOD WOD, 6. Oktober 2023

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In: Wod

WOD – Fri, Oct 6

2023_10_06_Strength (Weight)

3 sets

8-10 Dual Dumbbell Bent over Rows

*3s eccentric

15 Dual Dumbbell Bent Over Reverse Flys

| build in weight on the Bent over Rows

| be strict on the 3s eccentric

| keep the Reverse Flys super light

| Score = weight (Bent over Row)

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2023_10_06_WOD (Time)

5 rounds

10 Burpee Box Jump Overs

5 Power Cleans

5 Push Jerks

rest 1 minutes between rounds

 

Rx: 50 | 35 kg

TimeCap: 13 minutes

| try to keep rounds consistent – ideally you can increase the pace from round to round

| Score = time (incl. Rest)