2. September 2021
Sep
02
WoD – 20210902
Warm-up
Warm-up
3 rounds
– 200/150 m row
– 5 Single KB OH Lunges e/s
– 10 Burpees
– 10 Goblet Squats
– 200/150 m row
– 5 Single KB OH Lunges e/s
– 10 Burpees
– 10 Goblet Squats
Mobility
Strength
Back Squat (3 sets of 12)
All 3 sets at the weight from 16.08. + 5-10%.
Example: When you did 15 Back Squats at 50kg on 16.08., then you should aim for 52.5-55kg today.
Workout
Metcon (Time)
3 rounds
– 18/24 cal Row
– 16 forward OH Lunges it @40/30kg
– 8 Bar-Facing Burpees over Bar
– 18/24 cal Row
– 16 forward OH Lunges it @40/30kg
– 8 Bar-Facing Burpees over Bar
Time Cap: 12 min
Score: Time. Add missing reps as seconds to the time cap.
Post-WoD Mobility
– 2 min Couch Stretch e/s
– 2 min Sitting Forward Fold Stretch
– 2 min Sitting Forward Fold Stretch
– 10 Russian Baby Maker