2. März 2022
März
02
WOD – 20220302
Warm-up
Warm-up
– 4 min of Cardio of choice (preferable run)
– then –
3 rounds
– 10 Toe Touches
– 10 Ring Rows -> 5 strict Pull-Ups
– 5 Push-Ups
– then –
3 rounds
– 10 Toe Touches
– 10 Ring Rows -> 5 strict Pull-Ups
– 5 Push-Ups
Mobility
Skill
12 min to practice HS Hold and HS Walk
Some ideas:
– 10-30 sec HS Hold every 1-1:30 min
– 10 Shoulder-Taps + 10-20 sec HS Hold
– start at Noes and Toes position and try to walk away from the wall
– free HS Upswing/Walk
Some ideas:
– 10-30 sec HS Hold every 1-1:30 min
– 10 Shoulder-Taps + 10-20 sec HS Hold
– start at Noes and Toes position and try to walk away from the wall
– free HS Upswing/Walk
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 min
– 100/200/300/400/500… m run
– 1/2/3/4/5… rounds of:
– 5 C2B Pull-Ups
– 10 HR Push-Ups
– 100/200/300/400/500… m run
– 1/2/3/4/5… rounds of:
– 5 C2B Pull-Ups
– 10 HR Push-Ups
RX+: 6/9kg weight vest
Scaling:
– C2B -> (banded) Pull-Ups -> Ring Rows
HIIT Session
Warm Up
Warm Up:
10 – 14 – 18
– Lunges (e/s)
– V-Ups
– DB D/L + High Pull
– BB – Good-Morning
10 – 14 – 18
– Lunges (e/s)
– V-Ups
– DB D/L + High Pull
– BB – Good-Morning
Metcon
YG-IG – Team WoD: 35min. AMRAP:
– 40 Cal Echo Bike
– 40 Toes-To-Bar
– 40 Cal Row
– 40 Single DB Squat Cleans 22.5/15 kg
– 40 Sit-Ups (anchor the DBs)
… Then 30 of all that
… Then 20 of all that
… Then 10 of all that
2 Teams can Trade Bike for a Ski-Erg, but not jumping around after that.
– 60 sec Puppy Pose