1. Dezember 2021
Dez
01
WOD – 20211201
Warm-up
Warm-up
For 8 min
– 30 SU/DU
– 10 Strict Press -> Push Press -> Push Jerk @ Stick/BB
– 5 cal Bike
– 10 Sit-Ups
– 10 Tuck Jumps
– 30 SU/DU
– 10 Strict Press -> Push Press -> Push Jerk @ Stick/BB
– 5 cal Bike
– 10 Sit-Ups
– 10 Tuck Jumps
Mobility
Workout
Metcon
EMOM 30 min
1. 50 Double Unders
2. 12 Shoulder-to-Overhead @ 40/60kg
3. 12/9 cal Echo Bike
4. 16 Box Jumps
5. 16 V-Ups
1. 50 Double Unders
2. 12 Shoulder-to-Overhead @ 40/60kg
3. 12/9 cal Echo Bike
4. 16 Box Jumps
5. 16 V-Ups
Scaling:
50 Double Taps with focus on nice, consistent rhythm and a slightly higher jump than you do for SU.
50 Double Taps with focus on nice, consistent rhythm and a slightly higher jump than you do for SU.
Work from extremities to core (e.g. from wrists and ankles towards spine and hips). Circle in each direction 5-10 times.