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WOD 17-03-19

Rx: 2x dumbbells individual weight
Rx+: 2x Kettlebells 20/12kg
Comp: 2x 24/16kg KB’s

20 min of Work:
2x 5m Farmer Walk
10 Deadlifts (below the knee)
2x 5m Farmer Walk
8 Hang Power Cleans
2x 5m Farmer Walk
6 Shoulder to Overhead
Rx; 10 Situps
Rx+: 20 Situps
Comp: 10 GHD Situps

Note: try to keep DB or KB work unbroken per round the first few rounds, then break up tactically

By |March 17th, 2019|Blog, WOD|

WOD 16-03-19

A: Snatch skill training

B: in buddy teams:
“Snatch & Row Benchmark”
9 Power Snatches (each)
2k Row (Together)
15 Power Snatches (each)
1k Row (Together)
21 Power Snatches (each)
500m Row (Together)

Rx: 40/30kg
Rx+: 60/40kg
Comp: 19.4

Devide the row as you want, each row half the distance in total.
Alternate in sets on the Power Snatches, each buddy makes all the repetitions.

By |March 16th, 2019|Blog, WOD|