21. Oktober 2021
Okt.
21
WOD – 20YYMMDD
Warm-up
Warm-up
– Run 1 lap around building
– then –
2-3 rounds
– 10 Barbell Front Rack Rotations e/s
– 5 Paused (Front) Squats w/ 5 sec at bottom
– 5 Kneeling Jumps
– then –
2-3 rounds
– 10 Barbell Front Rack Rotations e/s
– 5 Paused (Front) Squats w/ 5 sec at bottom
– 5 Kneeling Jumps
Mobility
Strength
Front Squat (E2M for 12 min)
Every 2 min for 12 min (6 sets)
– 1 Front Squat @105-110% of weight used on 04.10.
– 1 Front Squat @105-110% of weight used on 04.10.
Workout
Metcon (Time)
For Time
– 800m Run
– 80 Russian KB Swings @20/28kg
– 80 KB Twists (it)
– 800m Run
– 80 Russian KB Swings @20/28kg
– 80 KB Twists (it)
Time Cap: 10 min
Score: Time. Missing reps added as seonds to the time cap.
Note: 800m = 2 times to the street and back.
– 10m Duck Walk