11. Januar 2021
Jan
11
Home WoD – 20210111
Warm-up
Warm-up
4 rds
– 10 Thoracic Rotations in Beast e/s
– 30 sec Reverse Plank
– 10 Jefferson Curls
– 20 Air Squats
– 10 Thoracic Rotations in Beast e/s
– 30 sec Reverse Plank
– 10 Jefferson Curls
– 20 Air Squats
Strength
Push-ups (25% of beep test every 30 sec)
Pointed Toes Push-Up Plank (3 sets of 30-60 sec)
Rest a maximum of 1 min between sets.
Workout
Metcon (AMRAP – Reps)
4 rds
– 1 min Wall Sit
– AMRAP Sit Ups in 30 sec
– 10 alternating DB Snatches i/t
– 30 sec rest
– 1 min Wall Sit
– AMRAP Sit Ups in 30 sec
– 10 alternating DB Snatches i/t
– 30 sec rest
For example, when your test result is 20, perform 5 unbroken Push-Ups every minute. Round down if 25% is not an integer.
If you scaled the test, use same scaling option today!