23. September 2021
Sep
23
WoD – 20210923
Warm-up
Warm-up
A. 4 min Echo Bike
B. For 4 min
– 10 Forward Lunges e/s
– 10 Muscle Clean and Strict Press
– 5 Wall Squats
Mobility
– 1 min Prayer Stretch
Strength
Overhead Lunge (4-5 sets of 8 each side)
Performed as alternating OH Lunges.
Build in weight across the sets and rest up to 90 sec between sets.
Workout
Metcon (2 Rounds for reps)
21-15-9
– Cal Echo Bike (for females: 17-12-7 cals)
– Ground to Overhead @30/40kg
– Cal Echo Bike (for females: 17-12-7 cals)
– Ground to Overhead @30/40kg
Time Cap: 4:30 min
– rest 5 min –
9-15-21
– Ground to Overhead @30/40kg
– Cal Echo Bike (for females: 7-12-17 cals)
Time Cap: 4:30 min
Score: Time of each part. Missing reps added as seconds to the time cap.
