20. Mai 2022
Mai
20
Friday, May 20th 2022
Warm-up
A. General
1min Easy Row
30sec rotating scorpions
1min Moderate Row
30sec Mountain Climbers
1 min Hard Row
1min Easy Row
30sec rotating scorpions
1min Moderate Row
30sec Mountain Climbers
1 min Hard Row
B. Specific
3 sets
8 Dual KB Sumo deadlifts
4 Dual russian kb swings
3-6 Sumo deadlifts @ascending
Use this as a ramp up and a chance to individually go over POP’s with athletes.
Weightlifting
Sumo Deadlift (6 x 6 @75%)
Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
WBS@ 9/6KG
Sumo D/L @ 35/25 KG
TC: 17mins
Score: Rounds and Reps
Sumo D/L @ 35/25 KG
TC: 17mins
Score: Rounds and Reps
Extra Accessory
Metcon
Rotational Med Ball Scoop Toss
Against the wall @6/4 kg
Against the wall @6/4 kg
4sets of
6 reps per side
TC: 15 mins
Score: Weight