13. Dezember 2021
Dez
13
WOD – 20211213
Warm-up
Warm-up
For 8 min
– 4/5 cal Echo Bike
– 10 Beatswings -> Hanging Knee-Raises -> 5 TTB
– 10 alt. DB Snatches
– 10 Wallballs
– 4/5 cal Echo Bike
– 10 Beatswings -> Hanging Knee-Raises -> 5 TTB
– 10 alt. DB Snatches
– 10 Wallballs
Mobility
Workout
Metcon (5 Rounds for reps)
Every 4 min for 5 rounds*
– 12/9 cal Echo Bike
– 12 TTB
– 12 Dual DB Snatch @ 2×10/15 kg
– 12/9 cal Echo Bike
– 12 TTB
– 12 Dual DB Snatch @ 2×10/15 kg
* 5 athletes start as prescribed, the other 5 start with the opposite order: DB Snatches->TTB->Bike. (Round 2 and 4 the other way around.) Rest at least 1 min.
– directly into B –
Metcon (AMRAP – Rounds and Reps)
Death By Wall Balls – add 2 reps each Minute
– 10 Wallballs @ 6/9 kg
– 10 Wallballs @ 6/9 kg
Note: Complete 10 Wallballs in the first minute, 12 in the second, and so on until failure. They do NOT have to be unbroken!
– 1 min Couch Stretch e/s