20. November 2021
Nov
20
WOD – 20211120
Warm-up
Warm-up
3 min Cardio
– then –
For 4 Minutes:
– 15 Russian KB Swings
– 10 Forward Lunges e/s
– 5 Pike Push-Ups
– then –
For 4 Minutes:
– 15 Russian KB Swings
– 10 Forward Lunges e/s
– 5 Pike Push-Ups
Mobility
Workout
Metcon (AMRAP – Reps)
As a team of 2
2 rounds
Each station as AMRAP 3 min:
1. Syncro. HSPU
2. Cal SkiErg
3. Syncro. Box Jumps 20/24"
4. Cal Row
5. Syncro. American KBS 16/24 kg
6. Cal Bike
2 rounds
Each station as AMRAP 3 min:
1. Syncro. HSPU
2. Cal SkiErg
3. Syncro. Box Jumps 20/24"
4. Cal Row
5. Syncro. American KBS 16/24 kg
6. Cal Bike
Rest 60 sec between Rounds.
– Alternate on machines to accumulate as many cals as possible
– Score is sum of reps and calories
– Score is sum of reps and calories
– 30 sec Pigeon Pose e/s