24. März 2022
Mrz
24
WOD – 20220324
Warm-up
Warm-up
EMOM 9 min
1.min: 8 Air Squats + 8 Reverse Lunges e/s
2.min: 5-10 strict Press into BB Overhead Hold
3.min: 10 Beatswings into 20-30 sec active bar hang
1.min: 8 Air Squats + 8 Reverse Lunges e/s
2.min: 5-10 strict Press into BB Overhead Hold
3.min: 10 Beatswings into 20-30 sec active bar hang
Mobility
Strength
Push Press (Weight)
Every 3 min for 15 min (5 rounds)
– 2-3 Wall Walks
into
– 10 Push Press
– 2-3 Wall Walks
into
– 10 Push Press
Goal: Increasing weight every set
Workout
Metcon (3 Rounds for reps)
3 sets
AMRAP 3 min on
– 9 Toes-To-Bar
– 12 alt. Pistol Squats (it)
– 15 Ring Dips
AMRAP 3 min on
– 9 Toes-To-Bar
– 12 alt. Pistol Squats (it)
– 15 Ring Dips
Rest 1 min between AMRAPs
Each AMRAP starts with 9 TTB.
– 10 Thoracic Spine rotations e/s