2. März 2020
Mrz
02
WOD – 20200302
Warm-up
Warm-up
AMRAP 8 min
10 Air Squat
10 Sit-Up
10 Goblet Good Morning
30 sec Plank
10 Air Squat
10 Sit-Up
10 Goblet Good Morning
30 sec Plank
Pre-WoD Mobility
2 Rounds
45 sec active dyn. Ankle-Stretch e/s
45 sec Hip-Stretch-Lunge e/s
45 sec active dyn. Ankle-Stretch e/s
45 sec Hip-Stretch-Lunge e/s
Strength
Perform A before alternating between B1 and B2.
Back Squat (5×5 @75% of 1RM)
Rest 2 min between sets.
Bulgarian Split Squat (3×8 each side)
Double KB Bulgarian Split Squats
Banded Hamstring Curls (3×15)
Workout
Metcon (Time)
For Time:
40 sec Bike All-Out
300 m Sprint
15 Burpee
200 m Sprint (Run)
10 Burpee
100 m Sprint
5 Burpee
40 sec Bike
40 sec Bike All-Out
300 m Sprint
15 Burpee
200 m Sprint (Run)
10 Burpee
100 m Sprint
5 Burpee
40 sec Bike
Strength
Jonny | Christopher