12. November 2021
Nov
12
WOD – 20211112
Warm-up
Warm-up
EMOM 9 min
1.min: 15m Lunges to Lizard
2.min: 12-15 Glute Bridges with pause at the top
3.min: 8 DB Clean & Jerk e/s
1.min: 15m Lunges to Lizard
2.min: 12-15 Glute Bridges with pause at the top
3.min: 8 DB Clean & Jerk e/s
Mobility
Strength
Single Leg Barbell Deadlifts (3 sets of 10 e/s)
Elevated Hamstring Curls (3 sets of 10-15)
Workout
Metcon (Time)
5 rounds
– 20 alt. DB Snatch @15/22.5kg
– 10 C2B Pull-Ups
– 20 alt. DB Snatch @15/22.5kg
– 10 C2B Pull-Ups
Time Cap: 10 min
Score: Time. Missing reps added as seconds to the time cap.
– 45 sec Single Leg Forwad Fold e/s