22. März 2022
Mrz
22
WOD – 20220322
Warm-up
Warm-up
For 10 min
– 30 sec Jumping Jacks
– 30 sec Wall Squats
– 30 sec KB Swings
– 30 sec Beatswings / bar hang
– 30 sec Couch stretch (switch side each round)
– 30 sec Jumping Jacks
– 30 sec Wall Squats
– 30 sec KB Swings
– 30 sec Beatswings / bar hang
– 30 sec Couch stretch (switch side each round)
Mobility
Strength
Front Squat (EMOM 8 of 3)
Overhead Lunge (3 sets of 8 each side)
Performed as reverse lunges.
Workout
Metcon (AMRAP – Reps)
3 sets
AMRAP 4 min
– 25 Box Jump Overs
– 25 Russian KB Swings
– max BMU/C2B/Pull-Ups in remaining time
AMRAP 4 min
– 25 Box Jump Overs
– 25 Russian KB Swings
– max BMU/C2B/Pull-Ups in remaining time
Score: Total number of BMU/C2B/Pull-Ups
– 3 Front Squats @~75%