26. März 2022
Mrz
26
WOD – 2022MMDD
Warm-up
Warm-up
3 rounds
– 10 cal Bike
– 10 Air Squats
– 10 Ring Rows
– 10 piked Push-Ups
– 10 cal Bike
– 10 Air Squats
– 10 Ring Rows
– 10 piked Push-Ups
Mobility
– Joint Mobility Routine -> Move every joint 10 circles in each direction
Workout
Metcon
EMOM 20 min – every athlete for him/herself
1. 8-10 strict Pull-Ups
2. 12-15 feet at wall Sit-Ups
3. 10-12 Dual DB Bench Press
4. 9/12 cal Bike
1. 8-10 strict Pull-Ups
2. 12-15 feet at wall Sit-Ups
3. 10-12 Dual DB Bench Press
4. 9/12 cal Bike
Rest 5 min before B.
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 min – split as needed
– 8 Wall Walks
– 24 Dual DB Box Step Overs @ 2×15/22.5kg
– 8 Wall Walks
– 24 Dual DB Box Step Overs @ 2×15/22.5kg
Rest 5 min before C.
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 min – switch partner every round
7-5-3
– Dual KB Thruster @ 2×8/12kg
– TTB
7-5-3
– Dual KB Thruster @ 2×8/12kg
– TTB
