16. August 2021
Aug
16
WoD – 20210816
Warm-up
Warm-up
For 7 min
– 200m Jog / 250m Row
– 10 Scapluar Pull-Ups
– 14 Dual DB STOH (it) (light & controlled)
– 18 Air Squats
– 200m Jog / 250m Row
– 10 Scapluar Pull-Ups
– 14 Dual DB STOH (it) (light & controlled)
– 18 Air Squats
Mobility
Strength
Back Squat (3 sets of 15)
Perform all 3 sets at final weight from 03.08. + 10%. So, when you did 20 Back Squats at 50kg on 03.08., then you should aim for 55kg today.
Workout
Metcon (Time)
4 rounds
– 10 DB Thrusters @2×15/22.5 kg
– 15 DB Box Step-Overs @2×15/22.5kg
– 10 Pull-Ups
– 10 DB Thrusters @2×15/22.5 kg
– 15 DB Box Step-Overs @2×15/22.5kg
– 10 Pull-Ups
Time Cap: 13 min
Accessory
– 1 min Pigeon Pose Stretch e/s
– 2 min Prayer Stretch
– 2 min Prayer Stretch
– 60 sec Weighted Squat Stretch
(Like Goblet Ankle Stretch, but w/ BB)