11. März 2022
Mrz
11
WOD – 20220311
Warm-up
Warm-up
3 rounds
– 200 m Run/250m Row/600m Bike
– 10 banded Rows
– 10 Scap. Pull-Ups
– 10 Medball Thruster
– 200 m Run/250m Row/600m Bike
– 10 banded Rows
– 10 Scap. Pull-Ups
– 10 Medball Thruster
Mobility
Strength
4-5 super sets
– 8-10 strict Pull-Ups*
– 10 banded Pull Downs
– 8-10 strict Pull-Ups*
– 10 banded Pull Downs
Rest 2 min
*The last rep should look like the first one. 11. rep should be possible.
So even a experienced athlete may use a band as support.
Workout
Metcon (Time)
5 rounds
– 3 Rope Climbs
– 9 Power Snatches @30/42.5kg
– 18 Overhead Squats
– 3 Rope Climbs
– 9 Power Snatches @30/42.5kg
– 18 Overhead Squats
Time Cap: 15 min
– 45 sec weighted Squat Stretch