25. Oktober 2021
Okt
25
WOD – 20211025
Warm-up
Warm-up
3 rounds
– 20/15 Cal Row
– 10 Split Squats e/s
– 5 Pike Push-ups
– 20/15 Cal Row
– 10 Split Squats e/s
– 5 Pike Push-ups
Mobility
Strength
Back Squat (3 sets of 3)
Performed at 102-107% of weight used on 12.10.
Rest 2-3 min between sets.
Back Rack Box Step Up (3 sets of 8 each side)
Workout
Metcon (Time)
5 Rounds
5 unbroken* Bear Complex**
1 Bear Complex consists of:
– 1 Power Clean
– 1 Front Squat
– 1 S2OH
– 1 Back Squat
– 1 S2OH
5 unbroken* Bear Complex**
1 Bear Complex consists of:
– 1 Power Clean
– 1 Front Squat
– 1 S2OH
– 1 Back Squat
– 1 S2OH
Time Cap: 15 min
Score: Time. Missing reps added to the time cap. 1 Bear complex = 5 reps, 1 Round = 25 reps.
Notes:
– if you break during a round- do 5 Burpees
– choose your own weight
– 30 sec (Twisted) Lizard e/s
– 10 Wall Squats