25. September 2020
Sep
25
WOD – 20200925
Warm-up
Warm-up
3 rounds
– 10 Air Squat -> 10 Front Squat -> 10 empty BB Thruster
– 10 Cal Row
– 10 Burpee
– 2 Wall Walk
– 10 Air Squat -> 10 Front Squat -> 10 empty BB Thruster
– 10 Cal Row
– 10 Burpee
– 2 Wall Walk
Pre-WOD
– go through WOD movements, discuss scaling and workout strategies
Workout
Metcon (6 Rounds for reps)
Every 5 min for 30 min (6 rounds)
– 5 HSPU
– 10 Thruster @30/45kg
– 15 Burpee Over Rower
– 30/20 Cal Row
– 5 HSPU
– 10 Thruster @30/45kg
– 15 Burpee Over Rower
– 30/20 Cal Row
Each round has a time cap of 4 min. Scale movements, weight and reps to at least get halfway through the row.
Scoring: Time of each round. Missing reps at the time cap are added as seconds on top of the 4 min.
Mobility
Flo | Emanuel | Max