25. Juni 2022
Jun
25
Saturday, June 25th 2022
Warm-up
A. General
30sec Easy Row or Bike
30sec Scorpions
30sec Moderate Row or Bike
30sec Full squat T-spine rotation
30sec Hard Row or Bike
30sec Easy Row or Bike
30sec Scorpions
30sec Moderate Row or Bike
30sec Full squat T-spine rotation
30sec Hard Row or Bike
B. Mobility
B1. Lateral banded hip mobilization + knee drive
2 sets of 10-15 knee drive/leg
B2. Banded PNF lat stretch
30 sec per side
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner-WoD June 25th 2022
Extra Accessory
Metcon
5 x 10/10 RNT single leg deadlift
In Teams of 3:
Partner 1: 500 Meter Row
Partner 2: Hold Kettlebell In Front Rack Position (Heavy)
Partner 3: 10 Plate Ground to Overhead+ 10 Lateral Jumps over Plate as long as partner 1 is rowing
switch as soon as Partner 1 finishs the row
Score: Distance Row