12. August 2021
Aug
12
WoD – 20210812
Warm-up
Warm-up
For 10 min
– 10 Cal Row
– 10 Elbow Rotations (it)
– 10 Front Squats (stick/BB)
– 20-30 sec Wall-Sit
– 10 Cal Row
– 10 Elbow Rotations (it)
– 10 Front Squats (stick/BB)
– 20-30 sec Wall-Sit
Mobility
Strength
Front Squat (4 sets of 4)
After warming up, perform 4 sets of 4 at the final weight from 29.07.2021 (heavy set of 5).
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 min
– 15/20 Cal Row
– accumulate 60 sec Dual KB Front Rack Wall Sit @2×16/24kg
– Rest 60 sec
– 15/20 Cal Row
– accumulate 60 sec Dual KB Front Rack Wall Sit @2×16/24kg
– Rest 60 sec
Note: These intervalls should be roughly around 2 min work and 1 min rest.
Be careful with your choice for the KB weights. Try to have only 3 attempts or less to get 60 sec of Wall Sit.
Be careful with your choice for the KB weights. Try to have only 3 attempts or less to get 60 sec of Wall Sit.
Score: Rounds + Reps.
– 10 Russian Baby Maker