18. November 2021
Nov
18
WOD – 20211118
Warm-up
Warm-up
– 5min Rope Skipping (Single Unders, Double Unders, Triple Unders, Boxer jumps, …)
– then –
2-3 rounds
– 15 Air Squats -> 10 Front Squats
– 10 Back Rack Elbow rotations
– 5 Downward Dog to Cobra
– then –
2-3 rounds
– 15 Air Squats -> 10 Front Squats
– 10 Back Rack Elbow rotations
– 5 Downward Dog to Cobra
Mobility
Strength
Front Squat (EMOM8 of 8 reps)
EMOM 8 min
– 8 Front Squat @~40-50% of 1RM
– 8 Front Squat @~40-50% of 1RM
Workout
Metcon (Time)
10 rounds
– 10/6 Push-Ups
– 20 Thrusters @15/20kg
– 40 Double Under
– 10/6 Push-Ups
– 20 Thrusters @15/20kg
– 40 Double Under
Time Cap: 20min (2min/rounds)
Scaling: Scale Push-Ups and numbers of reps to get below 2:00/round
– 10 Russian Baby Makers