17. Dezember 2023
17. Dezember 2023
Warm-Up
3 Rounds
– 1:00 alt. Row/Bike
– 10 Air Squats
– 10 light MB Strict Press
Skill
„Squat Clinic“
A) Wall Squats
– 8-10 min
* Try for minimum distance to wall with straight arms
* Rest as needed
B) Goblet Tempo Squats (6/6/6/x)
* Work up to the heaviest weight possible with upright chest
* Complete 1 Set of max unbroken perfect reps at this weight
WOD
For Time
Optional: With a partner
– 32/40 cal Echo Bike
– 30 WBS
– 20 Burpee Box Jump Over
– Rest exactly 3 min –
– 20 Burpee Box Jump Over
– 30 WBS
– 32/40 cal Row
– Rest exactly 1 min –
– 40 alt. Box Step-Ups
TC: 20 min