25. Januar 2022
Jan
25
WOD – 20220125
Warm-up
Warm-up
For 8 min
– 5 Tempo Air Squats (3/3/3/0) -> Tempo Front Squats
– 10 Hollow Rocks
– 10 Samson Lunges (it)
– 10 Push-Ups
– 5 Tempo Air Squats (3/3/3/0) -> Tempo Front Squats
– 10 Hollow Rocks
– 10 Samson Lunges (it)
– 10 Push-Ups
Mobility
Strength
Front Squat (EMOM 10 min 5 Front Squats @60-65%)
Workout
Metcon (AMRAP – Rounds and Reps)
4 rounds – 3 min on/1 min off
– 2 legless Rope Climbs
AMRAP in any remaining time
– 8 DB deficit Push-Ups @ 2×15/22.5kg
– 16 Medball Sit-Ups @ 6/9kg
– 2 legless Rope Climbs
AMRAP in any remaining time
– 8 DB deficit Push-Ups @ 2×15/22.5kg
– 16 Medball Sit-Ups @ 6/9kg
Score: Rounds + reps
Scaling: Using legs on RC, Laying-to-stand Pulls, Ring Rows
– 45 sec Pigeon Stretch e/s