1. Januar 2023
Jan
01
Sunday Funday 01/01/2023
Warm-Up
For 8 min
– 15 Air Squats -> 10 Single-DB Goblet Squats -> 10 Single DB Squat Cleans
– 5 Single-DB Strict Press e/s -> 8 Single-DB Push Press e/s
– 10 Bent Over Single-DB Rows e/s
– 10 Pull-Aparts
– 15 Air Squats -> 10 Single-DB Goblet Squats -> 10 Single DB Squat Cleans
– 5 Single-DB Strict Press e/s -> 8 Single-DB Push Press e/s
– 10 Bent Over Single-DB Rows e/s
– 10 Pull-Aparts
2-3 rounds of MedBall Race Game (see video, but in our case with people sitting in squat positions. 1 round is until first person squats in front again)
https://youtu.be/PlJxcW_BoDU
WOD-Prep
Go through movements, build pairs and get ready (~10 min)
WOD
AMRAP 30
2-4-6-8-10-…
– Sync Burpees
– Strict (banded) Pull-Ups (scale to Ring Rows if required)
– Sync. Single DB Thruster (scale to Goblet Squat if required)
– Cal on Erg of choice (each pair chooses one erg before the start of the workout)
– Partner MedBall Sit-Ups (pass MedBall on top of sit-up, scale to simply clapping hands on top if required)
2-4-6-8-10-…
– Sync Burpees
– Strict (banded) Pull-Ups (scale to Ring Rows if required)
– Sync. Single DB Thruster (scale to Goblet Squat if required)
– Cal on Erg of choice (each pair chooses one erg before the start of the workout)
– Partner MedBall Sit-Ups (pass MedBall on top of sit-up, scale to simply clapping hands on top if required)
