23. Oktober 2022
Okt
23
WOD 10/23/2022
Warm-Up
Warm-Up
"AMRAP" 12
Partner A
– rows
"AMRAP" 12
Partner A
– rows
Partner B
– 15 Squats
– 15 Russian-Swings (2.,… rd American-Swings)
– 15 Paused Glute-Bridges
– 3 Inchworms
Switch after each rd and aim for 2 rds each
Metcon
15:00 – 55:00
~10 min of movement prep
-then-
As a team of 2, distribute work as desired:
E10MOM 30
– 80 Squats
– 40 KB-Snatch into Reverse-Lunge i/t
– 20 Hamstring Walkouts
– 10 Wall-Walks
– max cal row in remaining time (1 partner working at a time)
Core Finisher
1-2 rds
– 1 V-Up
– 5 sec Hollow-Hold
– 2 V-Ups
– 10 sec Hollow-Hold
– 3 V-Ups
– 15 sec Hollow-Hold
…
Until failure
– 1 V-Up
– 5 sec Hollow-Hold
– 2 V-Ups
– 10 sec Hollow-Hold
– 3 V-Ups
– 15 sec Hollow-Hold
…
Until failure
1-2 rds (each side)
– 1 Side-Plank Hip-Touch
– 5 sec Side-Plank
– 2 Side-Plank Hip-Touches
– 10 sec Side-Plank
– 3 Side-Plank Hip-Touches
– 15 sec Side-Plank
– …
Until failure
