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041223

WOD

For Time
“2 Kişilik Takım Antrenmanı”
“I Go You Go Rounds”

6 Rounds
10 Deadlift 100/70 kg (S1; 80/60 kg – S2; 60/40 kg)
5 Bar Muscle Ups (S1; 8 C2B Pull Up – S2: 12 Ring Rows)

4 Rounds
20 Hang Power Clean 60/40 kg (S1; 50/35 kg – S2; 40/25 kg)
10 Chest to Bar Pull Ups (S1; 15 Pull Ups – S2; 20 Ring Rows)

2 Rounds

30 Shoulder to Overhead 40/25 kg (S1: 30/20 kg)
15 Pull Ups (S1; 20 Ring Rows)

Accessory Work
Optional accessory, pending workout times
3 Sets
10 Seated Banded Lat Pull Downs
14 Single Hand Elevated Push Ups (one hand up on 20Kg plate) (7 each arm)
6 Alternating Tall Box Jump + Small Box Jump (line up boxes in a line and jump up and over, moving forward)

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