20. September 2021
Sep.
20
WoD – 20210920
Warm-up
Warm-up
For 9 min
– 20 Air Squats
– 10 Plate G2OH
– 5 Down-Ups
– 20 Air Squats
– 10 Plate G2OH
– 5 Down-Ups
Remaining time of the 9 min:
– Start w/ the empty bar and building up your Deadlifts until the end of the nine minutes
– Complete 2 Burpess any time you change plates
Mobility
Strength
Deadlift (5 sets of 5)
Performed @80-85% of 1RM.
Rest 2 min between.
Workout
Metcon (3 Rounds for reps)
3 sets
AMRAP 3 min
– 3 Thrusters (42.5/60 kg)
– 6 Lateral Burpees Over Bar
AMRAP 3 min
– 3 Thrusters (42.5/60 kg)
– 6 Lateral Burpees Over Bar
Rest 1 min between rounds
Score: Number of reps each round.
– 30 sec Cobra into
– 30 sec Downward Dog into
– 30 sec Cobra