11. Dezember 2021
Dez
11
WOD – 20211211
Warm-up
Warm-up
3 rounds
– 20 Jumping Jacks
– 10 Lunges i/t
– 8 Beatswings
– 5 Swimmer Circles
– 5 Burpees
– 20 Jumping Jacks
– 10 Lunges i/t
– 8 Beatswings
– 5 Swimmer Circles
– 5 Burpees
Mobility
Strength
4 rounds
– 4-8 Strict Tempo Pull-Ups (2/0/2/0)
– 10-15 Tempo Push-Ups (2/0/2/0)
– Rest 90 sec.
– 4-8 Strict Tempo Pull-Ups (2/0/2/0)
– 10-15 Tempo Push-Ups (2/0/2/0)
– Rest 90 sec.
Workout
– Choose KB Weight
– Set up your Lane
– Set up your Lane
Metcon
You go I go
10 Rds.
– 200/150m Row
– 12 Dual Russian KB Swings @ 24/16 Kg
– 30m Farmers Walk*
– 12 Dual KB Box Step Ups i/t
– 30m Dual KB Front Rack Walk*
10 Rds.
– 200/150m Row
– 12 Dual Russian KB Swings @ 24/16 Kg
– 30m Farmers Walk*
– 12 Dual KB Box Step Ups i/t
– 30m Dual KB Front Rack Walk*
* Walk 4x 7,5m
TC: 30 Min.
– 5 Shinbox Thoracic Rotation e/s
– 10m Deadlift March