19. März 2022
Mrz
19
WOD – 2022MMDD
Warm-up
Warm-up
For 9 min
– 1 min Cardio
– 10 Medball Cleans
– 10 Hollow Rocks
– 10 alt. World’s Greatest Stretch it
– 10 S2OH
– 1 min Cardio
– 10 Medball Cleans
– 10 Hollow Rocks
– 10 alt. World’s Greatest Stretch it
– 10 S2OH
Mobility
Strength
Clean & Jerk complex (12 min to find a daily max)
21.4 complex
1 Deadlift + 1 Clean + 1 hang Clean + 1 Jerk
1 Deadlift + 1 Clean + 1 hang Clean + 1 Jerk
Workout
Metcon (Time)
2 Rounds For Time, with a Partner
– 40/45/50 cal Echo Bike or Row*
– 100 Partner Wallball Shot
– 40/45/50 cal Row or Echo Bike*
– 100 Deadlift @ 60/90kg
– 40/45/50 cal Echo Bike or Row*
– 100 Partner Wallball Shot
– 40/45/50 cal Row or Echo Bike*
– 100 Deadlift @ 60/90kg
Time cap: 28 min
*Teams must row for 50 and bike for 50 cal, but may choose which order
You go, I go – Athletes may switch as needed except for synchronous partner WBS
– 45 sec Pigeon Stretch e/s
– 45 sec Side Bend Stretch e/s