WOD-arkiv

RNT Kb Split Squat

3 x 12 each legs ( Red Band)

1' Rest

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3 Sets

16 Double Db Deficit Curtsy Lunges

8 Double Db Deficit Sumo Deadlifts (3" down)

1'30 Rest

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EMOM x 9

- 12 Double Db Hang Snatch (2x 20/15)

- 15 /12 Cal Echo Bike

- Max Dball over shoulder (60/40)

A) Burgener Warm up

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B) 3 Sets

3 Clean high Pull tempo

6" to midthigh

Fast finish

45/50 % - 1' 30 Rest

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C) 4 Sets

1 Clean High Pull

1 Hang Power Clean

1 Hang Clean High Pull

1 Hang Squat Clean

50- 60% - 1' Rest

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D) 5 Sets

3 Clean High Pull banded resistance

1 Power clean pause

1 Hang Squat clean pause

65-75% 1'30 Rest

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E) 3 Sets

1 Clean deadlift tempo 6"

5 Hang Clean High Pull pause 1"

12 Heavy double Kb Shrug

Technique Wall Walk + E90S x 5

1 Wall Walk + 20" Wall Facing handstand

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3 Sets

5 Strict Press tempo (5" /5")

10 Rear delt fly with small plate (1" pause)

1'30 Rest

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For Time:

70m Bear Walk

30 Push ups

70m Bear walk

30 Burpees

70m Bear walk