10. August 2021
Aug
10
WoD – 20210810
Warm-up
Warm-up
3 Rounds
– 6 Burpees
– 8 Strict Press with stick/Barbell
– 10 Front Squats with stick/Barbell
– 12 Mountain Runner e/s
– 6 Burpees
– 8 Strict Press with stick/Barbell
– 10 Front Squats with stick/Barbell
– 12 Mountain Runner e/s
Mobility
Strength
5 Rounds
– 30 sec hanging Leg Raises into
– 30 sec hanging Flutter Kicks *
* scaling option: legs as high as possible or Flutter Kicks on floor
– 30 sec hanging Leg Raises into
– 30 sec hanging Flutter Kicks *
* scaling option: legs as high as possible or Flutter Kicks on floor
Note: Try accumulating the 30 sec pieces in as less attempts as possible.
Workout
Metcon (AMRAP – Rounds and Reps)
A. AMRAP 6 min
– 8/12 Cal Bike
– 10 Squat Cleans @35/50kg
– 8/12 Cal Bike
– 10 Squat Cleans @35/50kg
Rest 90 sec
Metcon (AMRAP – Rounds and Reps)
B. AMRAP 6 min
– 10 Burpee over Bar
– 10 Overhead Squats @35/50kg
– 10 Burpee over Bar
– 10 Overhead Squats @35/50kg
Rest 90 sec
Metcon (AMRAP – Rounds and Reps)
C. AMRAP 6 min
– 20/15 Cal Row
– 10 S2OH @35/50kg
– 20/15 Cal Row
– 10 S2OH @35/50kg
Rest 90 sec
– 10 Bird Dog e/s