22. Oktober 2021
Okt
22
WOD – 20211022
Warm-up
Warm-up
For 8 min
– 10 Sit-Ups
– 5 Thruster @stick/BB
– 4/5 Cal Echo Bike
– 5 alt. DB Snatches e/s @ light weight
– 10 Sit-Ups
– 5 Thruster @stick/BB
– 4/5 Cal Echo Bike
– 5 alt. DB Snatches e/s @ light weight
Mobility
Workout
Every 3 min alternate between A and B for a total of 5 rounds of each.
Metcon (5 Rounds for reps)
A. AMRAP 2:30 min / 30 sec Rest
– 8 TTB
– 4 Devils Press @2×15/22.5kg
– 8 TTB
– 4 Devils Press @2×15/22.5kg
Score: Number of reps in each round.
Metcon (5 Rounds for reps)
– 9/12 Cal Echo Bike
– 25 Thruster @30/40kg
– 25 Thruster @30/40kg
Time Cap: 2:30
Score: Time of completion for each round. Missing reps added as seconds to the time cap.
– 60 sec Samson Stretch e/s
– 60 sec alt. Front Rack Elbow Rotations