11. Januar 2022
Jan
11
WOD – 20220111
Warm-up
Warm-up
2 Rounds
– 500 m Row
– 10 Pike Push-Ups
– 10 Deadbugs
– 500 m Row
– 10 Pike Push-Ups
– 10 Deadbugs
Mobility
Strength
Handstand Push-Ups/Walk
5 Rounds
– 10 HSPU (deficit, box)
– 20 Shoulder Taps/5 m HS Walk
5 Rounds
– 10 HSPU (deficit, box)
– 20 Shoulder Taps/5 m HS Walk
Note: No need to go unbroken, but you should be able to do 4-6 reps or 2m unbroken.
Workout
Metcon (Time)
10 rounds
– 200/150 m row
– 2 Power Clean @60/80kg
– 200/150 m row
– 2 Power Clean @60/80kg
Time Cap: 15 min
Scaling: Weight. You should be able to do quick Singles
– 30 sec banded Lat Stretch e/s
– 30 sec T-Spine Box Stretch