WOD's up for Wednesday 06. Sept.2017
2017-09-05 14:22
von Rob Powell
(Kommentare: 0)

Workout for Wednesday

Have A Wonderful Day!

IC Training Ansbach

Warm-up: Joint Mobility/Dynamic

Conditioning:

“Grace”

30 Clean and Jerks 60/40Kg

AUX:

Perform the following UNBROKEN Ladder

1/1 Pushup On KBs, DxKB Deadlift
2/2 Pushup On KBs, DxKB Deadlift
3/3 Pushup On KBs, DxKB Deadlift
4/4 Pushup On KBs, DxKB Deadlift
5/5 Pushup On KBs, DxKB Deadlift
Etc….

This is done to failure that means if you take your hands off the bells or fail a pushups the ladder is over. If your really crushing this and clear the round of 10/10, your in for a fun time, your next rounds goes as such.

11/11/11 Pushup On KBs, DxKB Deadlift, DxKB Swings
12/12/12 Pushup On KBs, DxKB Deadlift, DxKB Swings
13/13/13 Pushup On KBs, DxKB Deadlift, DxKB Swings
14/14/14 Pushup On KBs, DxKB Deadlift, DxKB Swings

If you get there see how high you can get. But again you must keep it unbroken and with good pushups. Be sure to choose a weight for your bells after Grace that will make getting to this high volume round difficult. And if you get there have at it

Cool Down: 3-5 Minutes of Trunk Work

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