2. Oktober 2021
Okt
02
WoD – 20211002
Warm-up
Warm-up
0:00-4:00
– Run 200m
– 6 Scapular Pull-Ups
– 8 Scapular Push-Ups
– 10 Air Squats
– then –
4:00-8:00
– 12 Deadlift
– 9 Hang Power Cleans
– 6 STOH
– Run 200m
– 6 Scapular Pull-Ups
– 8 Scapular Push-Ups
– 10 Air Squats
– then –
4:00-8:00
– 12 Deadlift
– 9 Hang Power Cleans
– 6 STOH
Mobility
Workout
Metcon (Time)
"Seedy"
For Time (with a Partner)
– 7 rounds of ‚Cindy‘
– 2 rounds of ‚DT‘ (70/50 kg)
For Time (with a Partner)
– 7 rounds of ‚Cindy‘
– 2 rounds of ‚DT‘ (70/50 kg)
– 6 rounds of ‚Cindy‘
– 2 rounds of ‚DT‘ (70/50 kg)
– 5 rounds of ‚Cindy‘
– 2 rounds of ‚DT‘ (70/50 kg)
– 4 rounds of ‚Cindy‘
– 2 rounds of ‚DT‘ (70/50 kg)
– 3 rounds of ‚Cindy‘
– 2 rounds of ‚DT‘ (70/50 kg)
– 2 rounds of ‚Cindy‘
– 2 rounds of ‚DT‘ (70/50 kg)
– 1 round of ‚Cindy‘
– 2 rounds of ‚DT‘ (70/50 kg)
Time Cap: 45 min
Score: Time. Add missing reps as seconds to the time cap.
Note:
– 1 Round of ‚Cindy‘ consists of: 5 Pull-Ups, 10 Push-Ups, and 15 Air Squats
– 1 Round of ‚DT‘ consists of: 12 Deadlifts, 9 Hang Power Cleans, and 6 Shoulder-to-Overheads
– Switching athletes is only allowed between rounds (of Cindy or DT).
– 1 min Knight Stretch e/s