SENDE UNS DEINEN "THANK WOD IT'S FRIDAY" VORSCHLAG für diesen Freitag.


WOD

00-20' Warm up / www

20-40' Skill: clean technique 15/20kg [A: 25/40kg]
8x every 30sec: 3 power clean
8x every 30sec: 3 dip clean
then, ramp-up to 1RM

40-60' 2 rounds for time of:
10 squat clean 40/60kg [60/90kg]
20 push up [A: ring dip]
10 power clean 40/60kg [60/90kg]
20 burpee
15' TC, by FabianB


Movember version

00-20' Warm up / www

20-40' Skill: clean technique with PVC pipe
8x every 30sec: 3 power clean
8x every 30sec: 3 dip clean
then, 8' EMOM 5 power clean 15/20kg

40-60' WOD: 2 rounds for time of:
10 power clean 15/20kg
20 push up
10 front squat 15/20kg
20 burpee
15' TC

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