18. Dezember 2021
Dez
18
WOD – 20211218
Warm-up
Warm-up
3 Rounds
– 10 20m Shuttle Jogs
– 10 Hollow Rocks
– 10 Jumping Lunges e/s
– 10 20m Shuttle Jogs
– 10 Hollow Rocks
– 10 Jumping Lunges e/s
Mobility
Workout
Metcon (AMRAP – Rounds)
Multi-Stage Fitness Test (Beep Test):
– 20m Shuttle Runs
– 20m Shuttle Runs
Metcon (Calories)
In Teams of 3
AMRAP 20 min
– Echo Bike for Calories
AMRAP 20 min
– Echo Bike for Calories
Each team shares a bike.
– Athlete 1 bikes
– Athlete 2 maintains Hollow Hold
– Athlete 3 rests
– Athlete 1 bikes
– Athlete 2 maintains Hollow Hold
– Athlete 3 rests
The bike may only be in motion while Athlete 2 is in Hollow Hold position.
Athletes my change positions as desired, but all three must switch simultaneously 1 -> 2 -> 3 -> 1… Athletes 2 & 3 may not switch while 1 continues to bike.
If possible, complete both sides without standing up in between