21. September 2021
Sep
21
WoD – 20210921
Warm-up
Warm-up
– 500/400 m row
– into 3 rounds –
– 20 sec all out row
– 40 sec chill pace row
– into 3 rounds –
– 10 Beatswings/ 10 Knees high/ 10 Leg raises
– 10 Elbow Rotations e/s
– 10 Barbell Front Squats
– into 3 rounds –
– 20 sec all out row
– 40 sec chill pace row
– into 3 rounds –
– 10 Beatswings/ 10 Knees high/ 10 Leg raises
– 10 Elbow Rotations e/s
– 10 Barbell Front Squats
Mobility
Strength
Front Squat (4 sets of 4)
Performed @105-110% of weight used on 10.09.
Same weight across all sets.
Rest up to 3 min between sets.
Workout
Metcon (Time)
30-20-10
– TTB
– Box Jump Over @20"/24"
– TTB
– Box Jump Over @20"/24"
Time Cap: 10 min
Score: Total time for completion. Add missing reps as seconds to the time cap.
– 10 Russian Baby Maker