21. Dezember 2019
Dez
21
WoD – 20191221
Warm-up
Warm-up
2 rounds
Run 200 m
20 DU / 40 SU
20 Beat Swings / 10 TTB
20 Box Step Ups / Box Jumps
Run 200 m
20 DU / 40 SU
20 Beat Swings / 10 TTB
20 Box Step Ups / Box Jumps
Team WoD
Metcon (AMRAP – Reps)
5 min max cal bike / row
– Rest 1 min (transition) –
5 min max cal row / bike
– Rest 3 min –
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
7 Double DB power cleans
7 Double DB push press
7 burpees over DB
7 Double DB power cleans
7 Double DB push press
7 burpees over DB
– Rest 3 min –
Alternate rounds 1:1
Metcon (AMRAP – Reps)
In 12 min
35 under overs w/ partner
35 synchro push with alt high fives top of each rep
70 alt DB snatch 22/15kg
280 single Unders
35 under overs w/ partner
35 synchro push with alt high fives top of each rep
70 alt DB snatch 22/15kg
280 single Unders
In remaining time AMRAP
Ball Slams
Post-WoD Mobility
Emanuel