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151215 – WOD

A.
Core and back stabilisation

B.
Deadlift 5×5

C.
In 15′: max out Box Jump, as high as possible

D.
Open WOD14.3.
8′ AMRAP:
10 Deadlift
15 Box Jumps
15 Deadlift
15 Box Jumps
20 Deadlift
15 Box Jumps
25 Deadlift
15 Box Jumps
30 Deadlift
15 Box Jumps
35 Deadlift
15 Box Jumps

Start with 60/40 kg and after each round increase the weight by a total of:
Rx: +20kg
P: +10kg
F: +5kg

E.
OlyWOD
Push Jerk – Squat Jerk
20′ work on technique, increase accordingly

5 RFQ:
3 PJ @ 65-70%
6 strict TTB

F.
GymWOD
HS-HS Walk

10′ AMRAP:
5m HS walk/Wall Walk
10 Goblet Lunges
5 Jack Knives

1 Kommentar zu „151215 – WOD“

  1. E.
    OlyWOD
    Push Jerk – Squat Jerk
    20′ work on technique, increase accordingly
    Squat Jerk up to 60kg with pause at bottom of the squat

    5 RFQ:
    3 PJ @ 60kg (65-70%)
    6 strict TTB

    G. Condi WOD
    Skill: High Box Jump

    Condi WOD:
    10 Rounds of:
    2 lanes farmers carry (20kg KB Front Rack Position)
    10 Burpees
    10 Box Jumps
    Time: 21:42

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