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WOD 22-01-23
7 Rounds for Time: 5 Power Snatches7 Backsquats or Overhead Squats11/9 Cal Ski Rx+ 13/11 Comp 15/13 Weights: Rx 30/20 Rx+ 40/30 Comp 60/40kg NOCompromise
“End of the Year”
Compare to 31-12-15 , 02-01-17 , 31-12-17 , 31-12-18, 30-12-19
3 rounds For Time:
20 Kettlebell Clusters 2×20/12kg Comp 2×24/16kg
20 Pullups
20 Alternating KB Snatches 20/12kg Comp 24/16kg
20 Toes To Bar
(Comp add 20 Backsquats 60/45kg)
Note: “Cluster” = Squat Clean Thruster
#NOCompromise
7 Rounds for Time: 5 Power Snatches7 Backsquats or Overhead Squats11/9 Cal Ski Rx+ 13/11 Comp 15/13 Weights: Rx 30/20 Rx+ 40/30 Comp 60/40kg NOCompromise
“Chipper Madness” For time: 50 Russian KB Swings50 Cal Row50 Boxjumpovers 24”/20”50 Situps Rx+ Leg raises Comp Knees to elbows50m Ropeclimb (10 reps)50 Weighted KB Boxsteps KB weight: Rx 24/16 Rx+ 28/20 Comp 32/24kg NOCompromise
A: Pullups skills; Kipping/Butterfly practice B: “Benchpress Party” 30 min E.M.O.M. 2 Benchpresses Start with an empty bar. Increase 1,25 or 2,5kg per side (so 2,5 or 5kg total) per minute. Keep making 2 reps.When you get close to your max, keep the weight the same...