10. Januar 2022
Jan
10
WOD – 20220110
Warm-up
Warm-up
For 9 min
– 12x5m Shuttle runs
– 9 Air Squats -> 9 Front Squat (stick -> BB)
– 6 Strict Press -> Push Press -> Push Jerk
– 3 Lunge into World’s Greates Stretch e/s
– 12x5m Shuttle runs
– 9 Air Squats -> 9 Front Squat (stick -> BB)
– 6 Strict Press -> Push Press -> Push Jerk
– 3 Lunge into World’s Greates Stretch e/s
Mobility
Strength
Front Squat (3 sets of 15 Front Squats)
Perform 10 Front Squats, then rest 15 seconds before performing the last 5 Front Squats.
Rack the bar for the 15 sec rest.
Rest 2-3 minutes between sets
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 min
– 8 S2OH@30/40kg
– 8 Ring Push-Up
– 8 S2OH@30/40kg
– 8 Ring Push-Up
Score: Rounds & Reps
Scaling: S2OH by weight, Push-Up: Hand-Release, Band
– 10 Front Rack Elbow Rotations e/s