13. November 2021
Nov
13
WOD – 20211113
Warm-up
Warm-up
3 rounds
– 40 SU -> DU
– 10 Squat Tuck Jumps
– 10 Push-Ups
– 10 Forward Lunges e/s -> Jumping Lunges e/s
– 40 SU -> DU
– 10 Squat Tuck Jumps
– 10 Push-Ups
– 10 Forward Lunges e/s -> Jumping Lunges e/s
Mobility
Strength
Bench Press (Weight)
EOMOM 14 min
odd: 5 Bench Press
even: 12/8 Cal Echo Bike
odd: 5 Bench Press
even: 12/8 Cal Echo Bike
Workout
Metcon (AMRAP – Rounds and Reps)
In Teams of 2 – split anyhow
AMRAP 30 min
– 40m Syncro 1-DB Forward Walking Lunges @15/22.5 kg
– 100 Burpee to Plate
– 40m Syncro 1-DB Forward Walking Lunges
– 100 Box Jumps
– 40m Syncro 1-DB Forward Walking Lunges
– 100 Push-Ups
AMRAP 30 min
– 40m Syncro 1-DB Forward Walking Lunges @15/22.5 kg
– 100 Burpee to Plate
– 40m Syncro 1-DB Forward Walking Lunges
– 100 Box Jumps
– 40m Syncro 1-DB Forward Walking Lunges
– 100 Push-Ups
– 1 min dynamic Couch Stretch e/s