15. Dezember 2021
Dez
15
WOD – 20211215
Warm-up
Warm-up
For 8 min
– 8 Burpee
– 8 Scapular Pull-Ups
– 8 Power Cleans (Stick -> Bar)
– 8 S2OH
– 8 Cat-Cows
– 30 sec Supinated Bar Hang (accumulated)
– 8 Burpee
– 8 Scapular Pull-Ups
– 8 Power Cleans (Stick -> Bar)
– 8 S2OH
– 8 Cat-Cows
– 30 sec Supinated Bar Hang (accumulated)
Skill
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 18 min
– 21 Burpees
– 15 S2OH @35/50 kg
– 9 Hang Power Cleans
– 21 Burpees
– 15 S2OH @35/50 kg
– 9 Hang Power Cleans
Post-WoD Mobility
– 1 min Pigeon Pose e/s
16 min to work on your Pull-Up/BMU progression
Go through the progressions in following order:
– Beatswings
– Box kipping Pull-Ups
– (banded) kipping Pull-Ups
– (Box) Butterfly Pull-Ups
– (banded) Bar Muscle-Ups