25. September 2021
Sep
25
WoD – 20210925
Warm-up
Warm-up
For 9 min
– 12 Cal Row
– 12 Sit-Ups
– 12 STOH
– 6 Inch Worms
– 12 Cal Row
– 12 Sit-Ups
– 12 STOH
– 6 Inch Worms
Mobility
Strength
Push Jerk (4 sets of 3)
Building in weight each set without failing.
Arnold Press (3 sets of 6-8)
Workout
Metcon (AMRAP – Rounds and Reps)
In Teams of 2
AMRAP 25 min
– 20/30/40/… cal Row
– 20/30/40/… V-Ups
– 20/30/40/… Burpees
– 20/30/40/… Russian Twists @15/22.5kg DB
AMRAP 25 min
– 20/30/40/… cal Row
– 20/30/40/… V-Ups
– 20/30/40/… Burpees
– 20/30/40/… Russian Twists @15/22.5kg DB
Notes:
– Add 10 reps of each movement per round
– Only one athlete may work at a time ("You Go, I Go")
– Switch whenever needed
– Add 10 reps of each movement per round
– Only one athlete may work at a time ("You Go, I Go")
– Switch whenever needed
Score: Rounds + Reps. Each cal counts as 1 rep.
– 45 sec Tricpes Stretch e/s