24. Januar 2020
WOD – 20200124
Warm-up
Warm-up
1min Run in place
15sec Jumping knees to chest
15sec Bum Kicks
15sec Jumping Jacks
1min Run in place
15sec Jumping knees to chest
15sec Bum Kicks
15sec Jumping Jacks
1min Run in place
Strength
Metcon
20sec Single Leg Jumping in Place (left leg)
10 Single Leg Box Jumps (left leg)
20sec Single Leg Jumping (right leg)
10 Single Leg Box Jumps (right leg)
20 Bounding Jumps
Return Straight Leg Jumps
10 Single Leg Box Jumps (left leg)
20sec Single Leg Jumping (right leg)
10 Single Leg Box Jumps (right leg)
20 Bounding Jumps
Return Straight Leg Jumps
Rest 60-120sec between rounds
Metcon
3 Rounds
20 Air Squat
20 Stationary Lunge
20 Jumping Lunge
10 Squat Jump
6 x 4 – 6 Arm pulls (L + R = 2) start sitting on the floor.
20 Air Squat
20 Stationary Lunge
20 Jumping Lunge
10 Squat Jump
6 x 4 – 6 Arm pulls (L + R = 2) start sitting on the floor.
Rest as needed between sets.
Workout
Metcon (AMRAP – Reps)
AMRAP 4min
30m Bear Crawl
10 Double DB STOH
10 DB Box Step Over
30m Bear Crawl
10 Double DB STOH
10 DB Box Step Over
Rest 2min
Dumbbell @ 15/22.5kg
Metcon (AMRAP – Reps)
AMRAP 4min
30m Bear Crawl
10 Cal Assault Bike
10 DB Hang Power Cluster
30m Bear Crawl
10 Cal Assault Bike
10 DB Hang Power Cluster
Rest 2min
Dumbbell @ 15/22.5kg
Metcon (AMRAP – Reps)
AMRAP 4min
30m Bear Crawl
50 DU
10 Push-Up
10 Double DB Power Snatch
30m Bear Crawl
50 DU
10 Push-Up
10 Double DB Power Snatch
Rest 2min
Dumbbell @ 15/22.5kg
Metcon (AMRAP – Reps)
AMRAP 4min
30m Bear Crawl
15 DB Thruster
15 DB Facing Burpee
30m Bear Crawl
15 DB Thruster
15 DB Facing Burpee
Rest 2min
Dumbbell @ 15/22.5kg
Emanuel | Chris | Max