WOD 2019/10/02


Warm up: dynamics & Mobility

Wod : For Time (hero)

200 meter Run

22 Snatches (40/30 kg)

22 Pull-Ups

22 Medicine Ball Cleans (12/9 kg)

22 Elbow Plank to Push-Ups

22 Wall Ball Shots (12/9 kg )

22 Deadlifts (40/30 kg)

22 Air Squats

22 Overhead Walking Lunges (20/15 kg plate)

22 Box Jumps (60/50 cm)

22 Power Cleans (40/30kg)

2x20 second Bar Hang

22 calorie Row

22 Handstand Push-Ups

22 Back Squats (40/30 kg)

22 Chest-to-Bar Pull-Ups

22 Bar Facing Burpees

22 Thrusters (40/30 kg)

22 Jerks (40/30 kg)

2 Rope Climbs

22 Overhead Squats (40/30 kg)

22 Kettlebell Swings ( 20- 16 kg)


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