23. Dezember 2019
Dez
23
WoD – 20191223
Warm-up
Warm-up
2 rounds
10 Burpees
10 Am. KB-Swing
10 Cluster-WBS
10 Hanging Leg-Raises
10 Ring-Rows
10 Burpees
10 Am. KB-Swing
10 Cluster-WBS
10 Hanging Leg-Raises
10 Ring-Rows
Pre-WoD Mobility
60 sec banded Lat Stretch e/s
60 sec dynamic Pigeon Strethc e/s
60 sec dynamic Pigeon Strethc e/s
Strength
3-Position Deadlift (5 sets of 6 reps)
Hold for 3 seconds at approx. 2 cm above floor, at knee cap, and mid-thigh.
Banded Hamstring Curls (5 sets of 12 reps)
Workout
Metcon (AMRAP – Reps)
3 rounds with 1min rest in between
3min AMRAP
15/12 Cal Row
12 Power Snatches
9 Bar Facing Burpees
3min AMRAP
15/12 Cal Row
12 Power Snatches
9 Bar Facing Burpees
Barbell @30/42.5kg
Jonny | Christopher