17. Januar 2022
Jan
17
WOD – 20220117
Warm-up
Warm-up
3 min Row
then 2 rounds
– 10 Warrior Squat e/s
– 5 Inchworm
– 10 Zercher Squat (stick or empty bar)
– 5 Push Press
then 2 rounds
– 10 Warrior Squat e/s
– 5 Inchworm
– 10 Zercher Squat (stick or empty bar)
– 5 Push Press
Mobility
Workout
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Weights in kg:
MedBall 6/9kg
Barbell 25/35kg
MedBall 6/9kg
Barbell 25/35kg
Note that the RX box height for men is 20" as well
Accessory
EMOM 9 min – 45 sec on/15 sec off
1.min: Hanging L-Sit
2.min: Active Beast Shoulder Taps
3.min: Weighted Dead Bugs"
1.min: Hanging L-Sit
2.min: Active Beast Shoulder Taps
3.min: Weighted Dead Bugs"
– 30 sec Box Shoulder Stretch