17. September 2021
Sep
17
WoD – 20210917
Warm-up
Warm-up
For 9 min
– 1 min Bike or Rope skipping
– 12 Walking Lunges -> Jumping Lunges
– 12 Air Squats
– 8 Scap Pull-Ups -> Beatswings
– 1 min Bike or Rope skipping
– 12 Walking Lunges -> Jumping Lunges
– 12 Air Squats
– 8 Scap Pull-Ups -> Beatswings
Mobility
Skill
Every 2:30 for 15 min
Beginner Option
– 1 min Bar practice (Box Muscle-Up, Jumping Bar Muscle Up, Jumping Pull-Up with slow negative)
– 1 min Pistol Squat practice (lateral box step down, Squat University Pistol Progressions)
Beginner Option
– 1 min Bar practice (Box Muscle-Up, Jumping Bar Muscle Up, Jumping Pull-Up with slow negative)
– 1 min Pistol Squat practice (lateral box step down, Squat University Pistol Progressions)
Advanced Option
Every 2:30 min for 20 Minutes
– 1-5 Bar Muscle-Ups
– 6-20 Alternating Pistol Squats
Workout
Two part workout today with 2 minutes of rest between A and B.
Metcon (AMRAP – Reps)
AMRAP 4 min
– 20 Wall Balls
– 20 Sit-Ups
– max cal Echo Bike
– 20 Wall Balls
– 20 Sit-Ups
– max cal Echo Bike
Score: TOTAL number of reps. 1 Cal on the bike equals one rep.
Metcon (AMRAP – Reps)
AMRAP 4 min
– 20 Wall Balls
– 20 Sit-Ups
– max Double Under
– 20 Wall Balls
– 20 Sit-Ups
– max Double Under
Score: TOTAL number of reps.
– 10 slow-motion Banded Passthroughs
– 10 Russian Baby Makers