*** WOD 17/05 ***
WARM-UP
a. EMOM 6:00
Minute 1 :
15” No push-ups burpees + 15” Front leaning rest + 15” Plank shoulder tapes
Minute 2 :
15″ Squat hold + 15” Air squat + 15” Reverse lunges
b.Thoracic flow 3:00
SKILL / STRENGTH
a. Double DB push press
4 x 10 – 12 reps @Tempo 21X1
Rest as needed b/w sets
b. Double DB Bent over row
4 x 10 – 12 reps @Tempo 21X1
Rest as needed b/w sets
MET-CON
For time (18:00)
400 m run
18 Alternating DB snatch @22,5/15kg
24 Medicine ball squat clean @15/9kg
30 Burpees
400 m run
12 Alternating DB snatch @22,5/15kg
18 Medicine ball squat clean @15/9kg
24 Burpees
400 m run
6 Alternating DB snatch @22,5/15kg
12 Medicine ball squat clean @15/9kg
18 Burpees
Categories: Crossfit