17. Dezember 2021
Dez
17
WOD – 20211217
Warm-up
Warm-up
For 7 min
– 7 Split Squats e/s
– 7 Back Squats (Stick -> BB)
– 7 Push-Ups to Downward Dog
– 7 V-Ups
– 7 Split Squats e/s
– 7 Back Squats (Stick -> BB)
– 7 Push-Ups to Downward Dog
– 7 V-Ups
Mobility
Strength
Front Squat (Weight)
Every 2 min for 7 sets
– 30 sec Wall-Sit directly into 7 Front Squats @~50-60% of 1RM
– 30 sec Wall-Sit directly into 7 Front Squats @~50-60% of 1RM
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 6 min
– 8 Front Rack Lunges it @ 30/40kg
– 6/8 cal Row
– 8 Front Rack Lunges it @ 30/40kg
– 6/8 cal Row
– Rest 2 min –
Metcon (AMRAP – Rounds and Reps)
AMRAP 6 min
– 8 Front Rack Lunges it @ 30/40kg
– 8 Lateral Burpee Over Bar
– 8 Front Rack Lunges it @ 30/40kg
– 8 Lateral Burpee Over Bar
– 10 Russian Baby Makers