10. Oktober 2020
Okt
10
WOD – 20201010
Warm-up
Warm-up
– 1000m Run
– 30 Down & Up
– 20 Good Morning
– 10 Beatswings
– 30 Down & Up
– 20 Good Morning
– 10 Beatswings
Pre-WOD
– set up stations
– discuss workout flow and scaling options
– discuss workout flow and scaling options
Workout
Metcon (Time)
As a team of 2 or 3
– 100 Cal Ski
– 100 Toes-To-Bar
– 100 Plate Ground-to-Overhead @20/15kg
– 100 Burpee
– 100 Cal Ski
– 100 Toes-To-Bar
– 100 Plate Ground-to-Overhead @20/15kg
– 100 Burpee
One works while partner(s) hold double KB front rack. Only allowed to work while the others hold.
Accessory
– max plank in 5 min
*every break 10 V-Ups
*every break 10 V-Ups
Mobility
3 Rounds
– 1 Min Dynamic Cobra Stretch
https://www.youtube.com/watch?v=8tjNVwKPpaQ
– 1 Min Worlds Greatest Stretch e/s
https://www.youtube.com/watch?v=tAET6mssDuM
– 1 Min Box Shoulder Stretch
https://www.youtube.com/watch?v=O8RYkqUmGiM
– 1 Min Dynamic Cobra Stretch
https://www.youtube.com/watch?v=8tjNVwKPpaQ
– 1 Min Worlds Greatest Stretch e/s
https://www.youtube.com/watch?v=tAET6mssDuM
– 1 Min Box Shoulder Stretch
https://www.youtube.com/watch?v=O8RYkqUmGiM
Chris