23. Dezember 2021
Dez
23
WOD – 20211223
Warm-up
Warm-up
For 9 min
– 9 Cal Row
– 9 BTN Push Press/Jerk
– 9 Air Squats -> 9 OHS (stick -> BB)
– 9 Ring Rows
– 9 Cal Row
– 9 BTN Push Press/Jerk
– 9 Air Squats -> 9 OHS (stick -> BB)
– 9 Ring Rows
Mobility
Strength
Overhead Squat Hold (3 sets of 30 sec)
Choose a weight you can keep tension with for 30 sec and stand up with afterwards.
Snatch Balance (5 sets of 5)
Workout
Metcon (Time)
4 rounds
– 21 Pull-Ups
– 15/12 Cal Row
– 9 Hang Power Snatches @30/40kg
– 21 Pull-Ups
– 15/12 Cal Row
– 9 Hang Power Snatches @30/40kg
Rest 2 min between rounds
Score: Slowest round.
– 10 banded Pass-Through