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WOD - Di 10.08.21

WARM UP For quality:

Row / Ski Erg / Bike Calorie, 3 mins

Couch Stretch, 2 mins

10 Air Squats Wrist stretch, 1 min

10 Front Squat With 3 Second Holds, 20/10 kg STRENGTH Front Squat 13-13-13

Use the heaviest weight you can for each set.

Rest as needed between sets.


*more weight than last week

HEAVY PARTNER METCON For time:

Row, 1000/900 m Hanging L-Sit, 2 mins

60 Power Cleans, 60/45 kg

60 Push Press, 60/50 kg

60 Back Squats, 60/45 kg

Ring Plank, 2 mins

Ski Erg, 1000/900 m

1 Athlete at the time.

Share the reps half/half


30' TC COOL DOWN For quality:

Row / Ski Erg / Bike Calorie, 3 mins

Couch Stretch, 4 mins

Hamstring Stretch, 2 mins

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