16. März 2020
Mrz
16
WOD – 20200316
Warm-up
Warm-up
3 Rounds:
50 Jumping Jack
5 backward Inch-Worm
10 Jumping Squat
10 Push-Up Plank Shoulder Taps
5 Russian Baby-Maker (hold 3 sec in each position)
10 m active Beast-Crawl (1. rd: Forward, 2. rd: lateral (left), 3.rd: lateral (right))
10 Hand Release Wall Squat
50 Jumping Jack
5 backward Inch-Worm
10 Jumping Squat
10 Push-Up Plank Shoulder Taps
5 Russian Baby-Maker (hold 3 sec in each position)
10 m active Beast-Crawl (1. rd: Forward, 2. rd: lateral (left), 3.rd: lateral (right))
10 Hand Release Wall Squat
Back Squat (5×5 @80%)
After warming up, perform 5 sets @~80%. All 5 sets are supposed to be performed at the same weight.
Rest 2-3 min between sets.
Rest 2-3 min between sets.
Workout
Metcon (Time)
10-8-6-4-2 for time:
Alternating DB Snatch
Handstand Push-Up
Box Jump Over
*after each round, 10 high Wall-Ball Shots
Alternating DB Snatch
Handstand Push-Up
Box Jump Over
*after each round, 10 high Wall-Ball Shots
Dumbbell @22.5/30kg
Box @24"/30"
Wall-Ball target:
female throw above blue line, male throw against beam
Box @24"/30"
Wall-Ball target:
female throw above blue line, male throw against beam
Jonny | Saskia | Christopher