Trainer Warm Up 15 Min.
Stamina: “SALLY ON BACKSQUATS” (4 Min.)
Flow to the music and do not pass out until the final chorus…
RX: 61/42,5kg Scale as needed. Heavier than last time!
3 Rounds of
1 Min. for max Reps. at each Station followed by 30 sec. rest.
- WALLBALLS 10/6kg to 3,05m
- SDLHP 32/24kg KB
- BOX JUMPS 50cm all categories!
- PUSH PRESS 35/25kg
- ABMAT SITUPS
Do not exceed weights, WOD is supposed to be light for super fast Reps. Move efficiently. Goal is to maintain Reps. throughout the 3 Rounds!
Score: Total Reps!
(Coaches: if class is crowded divide class into 5 groups and start at a different station rotating in the prescribed order.)
CONGRATULATIONS LUCA MAKING THE PODIUM IN VÖCKLABRUCK.
Luca finished 3rd in the “Men´s Bodyweight division” competing with adults! Well Done Luca! Thanks to Coach Markus for Coaching and Supporting Luca in Vöcklabruck!
Here is Luca´s 30kg Clean & Jerk @ 33kg Bodyweight! (Picture courtesy of Markus Picheler)