17. November 2021
Nov
17
WOD – 20211117
Warm-up
Warm-up
For 9 min
– 10 cal Row
– 10 banded Pass Throughs
– 5 KB Strict Press e/s
– 5 KB Overhead Split Squats e/s
– 10 cal Row
– 10 banded Pass Throughs
– 5 KB Strict Press e/s
– 5 KB Overhead Split Squats e/s
Mobility
Strength
Seated Seasaw Press (3-4 sets of 10 each side)
Rest 30 sec before continuing with External Rotations.
Side Lying DB External Rotations (3-4 sets of 10 each side)
Rest 1-2 min before repeating Seated Seasaw Press.
Workout
Metcon (Time)
In intervals of 40 sec on / 20 sec off
– 50/35 cal Row
– 50 alt. DB Snatches @15/22.5 kg
– 50 Single Arm DB OH Lunges (it) @15/22.5kg*
– 50/35 cal Row
– 50/35 cal Row
– 50 alt. DB Snatches @15/22.5 kg
– 50 Single Arm DB OH Lunges (it) @15/22.5kg*
– 50/35 cal Row
*Split equally left and right arm. Only Forward Lunges allowed.
Time Cap: 14 min
– 10 T-Spine Rotations e/s