21-10-2021

Weightlifting
Squats (Weight)
EMOM 11
1 – 8 7 Frontsquats@ 65%
9– 11 5 Overheadsquats@ 55%

Metcon
Metcon (Time)
5 Rounds
20 KB Russian Twist 16/8
20 Plate Ground to Overhead 20/10
20 Mountain Climbers
20 KB Squat Jumps 16/8

TC : 16

EXTRA Work: 4 Sets
8 Strict Pull ups

Metcon (Time)
5 Rounds
20 KB Russian Twist 16/8
20 Plate Ground to Overhead 20/10
20 Mountain Climbers
20 KB Squat Jumps 16/8

TC : 16

EXTRA Work: 4 Sets
8 Strict Pull ups

WOD WOD, 21. Oktober 2021