23. November 2021
Nov
23
WOD – 20211123
Warm-up
Warm-up
3 rounds
– 10 cal Row
– 10 Ring rows
– 10 cal Row
– 10 Ring rows
Workout
Metcon (5 Rounds for reps)
5 sets
500m row @5k pace -3-5 sec
500m row @5k pace -3-5 sec
Rest 1 min between sets.
e.g. If your 5k pace is 2:03/500m, aim for 1:58-2:00/500m for todays intervals
Accessory
– 100 banded Bicep Curls -> every time you break: 10 Push ups
– 100 banded Face Pulls -> every time you break: 10 BB Bent Over Row
– 100 banded Face Pulls -> every time you break: 10 BB Bent Over Row
Post-WoD Mobility
2 rounds
– 45 sec Happy Baby
– 45 sec Nadelöhr e/s
– 45 sec Happy Baby
– 45 sec Nadelöhr e/s
