18. Mai 2020
Mai
18
WOD – 20200518
Warm-up
Warm-up
3 rounds
– 10 Air Squat
– 10 Burpees
– 10 Wall Angles
– 10 Scapular Push-Ups
– 10 Air Squat
– 10 Burpees
– 10 Wall Angles
– 10 Scapular Push-Ups
Strength
2 rounds of A1 and A2 as specific warm up, then 3 rounds of Pull-Ups (B1) and TTB (B2).
Scapular Pull-Up (2 sets of 7 to 10)
Beatswing (2 sets of 7 to 10)
Pull-ups (3 sets of 10)
Scaling: Jumping Pull-Up, negative Pull-Ups
Toes-To-Bar (3 sets of 10)
Scaling: Knees-To-Elbow, Hanging Leg/Knee Raises, partial TTB
Workout
Metcon (Time)
3 rounds for time
– 350/300m Row
– 20 MedBall Squat Clean
– 10 DB Burpee Deadlift
– 350/300m Row
– 20 MedBall Squat Clean
– 10 DB Burpee Deadlift
MedBall @6/9kg
DBs @2×15/22.5kg
DBs @2×15/22.5kg
Jonny | Max | Thorben | Christopher