2023.08.31.Csütörtök
WU:
3 Rounds of:
10/10 KB snatch @ medium weight
20 Opposite Arm/Leg V-ups
15 Empty BB Thruster
A. 10 minutes:
RX: Cluster + Thruster + Push press Daily max!
OPEN: Build up to moderate weight in 7 sets of:
1 Cluster + 2 Thruster + 3 Push press
B. 10 minutes:
RX: Pause back squat heavy double (2s. pause in the bottom pos.)
OPEN: Pause back squat 5×2 reps , same weight (10s. pause in the bottom pos.)
C. Wod
AMRAP 14′
RX:
50 Double-unders
50 Alt. Lunges
40 Double-unders
40 Alt. KB snatch 24/16kg
30 Double-unders
30 Toes to bar
20 Double-unders
20 Alt. Pistol squats
10 Double-unders
10 Burpee Broad jump
OPEN:
100 Single-unders
50 Alt. Lunges
80 Single-unders
40 Alt. KB snatch 20/12kg
60 Single-unders
30 Knee to elbow or V-ups
40 Single-unders
20 Weighted Jumping squats 20/12kg KB
20 Single-unders
10 Burpee Broad jump