13. Januar 2020
WOD – 20200113
Warm-up
Warm-up
3 Rounds of 40sec On / 20sec Off
Air Squat
Hollow Rock
Double DB Strict-Press
Air Squat
Hollow Rock
Double DB Strict-Press
Pre-WoD Mobility
2 Rounds
7 Russian Baby Makers
60sec Super Front Rack (each side)
7 Russian Baby Makers
60sec Super Front Rack (each side)
Strength
Front Squat (1RM)
Workout
Metcon (Time)
3 Rounds
12 Cleans
12 HSPU
2 legless Rope Climb
Barbell @40/60kg
legless Rope Climb starts sitting on the floor
Scaling for ll RC: RC with legs, RC Floor-To-Stand
legless Rope Climb starts sitting on the floor
Scaling for ll RC: RC with legs, RC Floor-To-Stand
Jonny | Chris | Julian