Freitag

Pre WOD

TABATA (8x 20/10sec)

Alternating Arch/Hollow- hold

 

WOD

AMRA"N" (A..."Needed")

15x Wallballs (20/14lbs)

20m Platte OH Walking Lunges, unbroken (*kg)

15x T2B

 

* = Weight total (1 x 20m):

Men 1.2 x BW

Women 1 x BW

 

Example (Men) :

- BW is 83kg x 1.2 = 100kg

- Chosen Platte: 20kg

-> 100kg / 20 kg = 

5 Rounds with 20kg OHWL  

or  3 Rounds with 20kg + 4 Round with 10kg OHWL 

or 10 Rounds with 10kg OHWL

...

 

Therefore:

Heavier Platte = Less Rounds

Lighter Platte = More Rounds

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