16. Dezember 2021
Dez
16
WOD – 20211216
Warm-up
Warm-up
Group A
– 5 min on Echo Bike
– 5 min on Echo Bike
Group B
For 5 min
– 9 Ring Rows
– 6 Box Push-Ups
– 3 Inch Worms
After 5 min, groups switch
Mobility
– 10 Thoracic Spine rotations e/s
– 10 Downward Dog Toe Taps e/s
– 10 Downward Dog Toe Taps e/s
Strength
Single Dumbbell Bench Press (3-4 sets of 8-12)
Single Arm Dumbbell Row (3-4 sets of 8-12)
Workout
Metcon (AMRAP – Reps)
EMOM 15 min
1.min: 15/12 Cal Echo Bike
2.min: max Wall Walks
3.min: Rest
1.min: 15/12 Cal Echo Bike
2.min: max Wall Walks
3.min: Rest
Score: Total number of Wall Walks completed. Substract missing reps on Echo Bike from number of wall walks.
Scale Bike calories to a challenging but doable number.
