21. November 2022
Nov
21
WOD 11/21/2022
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
6 min AMRAP
30 sec bike erg
5 jumping air squats
4 Single Arm Dumbbell Deadlift (each side)
4 Single Arm Dumbbell Hang Snatch (each side)
4 Alt. Dumbbell Snatch (total – practice transition)
2. Workout Prep
2 sets (build in weight)
5 Air Squats
2 Dumbbell Snatch
Workout (2 Rounds for reps)
„A Charlie Brown Thanksgiving“
2 sets:
50 Air Squats
25 Alt. Dumbbell Snatches (22,5/30)
50 Air Squats
-rest 3:00 between sets-
Target time each set: 4-5 minutes
Time cap each set: 6 minutes
Accessory
EMOM 12
30-45 sec. each exercise
1. min.: 30-45 sec. Wall-Taps in Push-Up-Plank
2. min.: 30-45 sec. Prone-Swimmers
3. min.: alt. V-Ups in Slow-Motion
Cooldown/Mobility (Checkmark)
1 min couch stretch (each side)
1 min Bicep Wall Stretch
1 min Seal Pose
