BLIJF-IN-UW-KOT-WOD-39

23-04-2020

21-15-9, a classic and at the same time progressive :-)
3 short and sweet wodjes achter elkaar.

WARM-UP

EMOM 8 minutes (2 Rounds)

  • Jumping Jacks
  • Star toe touch
  • Burpees
  • Standing Knee Hug (hold 5")

Move easy, but don't stop moving

WOD

3 Rounds, each for time:

21-15-9 

  • Sumo Deadlift High Pull 
  • Dumbell Snatch

Rest 5min

21-15-9 

  • Sumo Deadlift High Pull
  • Burpee Box Jump Over

Rest 5min 

21-15-9 

  • Dumbell Snatch
  • Burpee Box Jump Over

CORE

  • 50 Deadbugs 
  • 50 Russian twists 
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