12. Januar 2022
Jan
12
WOD – 20220112
Warm-up
Warm-up
3 rounds
– 10 Down-Ups
– 15 Air Squats
– 15 Glute Bridge
– 10 Deadlifts (Feel free to add small weights from round to round. 1st round with EMPTY BB)
– 10 Down-Ups
– 15 Air Squats
– 15 Glute Bridge
– 10 Deadlifts (Feel free to add small weights from round to round. 1st round with EMPTY BB)
Strength
Deadlift (11-9-7-5-3)
Workout
Metcon (AMRAP – Reps)
For a total of 6 2min intervals, alternate between A and B:
A. In 2 min
– 50 Air Squats
– max TTB
A. In 2 min
– 50 Air Squats
– max TTB
Rest 1 min
B. In 2 min
– 25 Forward Lunges e/s
– max C2B
Rest 1 min
Score: Sum of TTB and C2B.
Scaling:
– TTB -> knee-to-elbow, kipping leg raise, hanging leg/knee raise
– C2B -> non-C2B Pull-Ups, banded, jumping
HIIT Session
Warm Up
2 min Single Under Buy in
21/15/9
– V-Ups
– Air Squats
– Beat Swings
21/15/9
– V-Ups
– Air Squats
– Beat Swings
Metcon
(0-4min)
AMRAP:
50 Push Press 20/15kg
50 Cal Row
AMRAP:
50 Push Press 20/15kg
50 Cal Row
(5-9min)
AMRAP:
40 Second Plank
40 Double Unders
(10-14min)
AMRAP:
30 Plate Ground To Overheads 20/15kg
30 Push-Ups
(15-19 min)
AMRAP:
20 Air Squats 9/6kg
20 Bench/Box Tricep Dips
(20-24 min)
AMRAP:
10 Pull-ups
10 Burpees
(25-32min)
AMRAP:
Max Up Downs!
There is a 1min. rest between each section.
Rest up to 2 min between sets.