21 Dez 22.12.2020

Online Live Home WOD

1. Strength
5 Sets 40 Seconds On/ 40 Seconds Off
20 Seconds Crush Grip Dumbbell/ Kettlebell/ Odd-Object Bent Over Rows
+ 20 Seconds Crush Grip Dumbbell/ Kettlebell/ Odd-Object Bent Over Row Hold @Top

2. Conditioning
“PREDATOR”
For Time
50-40-30-20-10
Alternating Dumbbell Snatches/ Kettlebell Hang Snatches/ Odd-Object Ground to Overhead
*After Each Set 40 Seconds Wall Sit

OPEN: DB (22,5/15) ; KB (24/20)
PERFORMNACE: DB (20/12,5) ; KB (20/16)
FITNESS: DB (15/10) ; KB (16/12)

Cage WOD

1. Power Snatch Complex
On the 1:30 x 7 Sets
1 Power Snatch
+ 2 Low-Hang Power Snatches
*(Low Hang = Below Knee Level)
**Build to a Moderate Heavy Complex & Focus on Good Technique

2. Conditioning
“PREDATOR”
For Time
35 Hang Power Snatches
*On the Minute Perform 7 Down Ups!

Rest 1 Minute

50 Down Ups
*On the Minute Perform 5 Hang Power Snatches!

OPEN: (50/35)
PERFORMANCE: (40/30)
FITNESS: (30/20)

*TIMECAP: 16 MINUTES*

#Christmas#Challenge#Week4

Complex For Time:
8 Rotations ( 4 Left/ 4 Right)
6 Air Squats
4 Alternating Reverse Lunges
2 Hand Release Burpees

*Perform the complex with a spoon in your mouth and a christmas ball on top (of the spoon).