26. Oktober 2021
Okt
26
WOD – 20211026
Warm-up
Warm-up
5 min Cardio (Run, Row, Ski, Bike, Rope, Burpee, …)
3 rounds
– 10 Scapular Push-ups
– 10 Dual DB Strict Press
– 10 DB Bent over Row
3 rounds
– 10 Scapular Push-ups
– 10 Dual DB Strict Press
– 10 DB Bent over Row
Mobility
Strength
Push Press (8 min to build to a daily 4RM)
Shoulder Accessory (3 rounds)
– 20m Single Arm Overhead Carry e/s
– 10 Seated Arnold Press
– 10 Seated Arnold Press
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 6 min
– 10 Pull-Ups
– 12/9 cal Bike
– 10 Pull-Ups
– 12/9 cal Bike
– Rest 2 min –
Metcon (AMRAP – Rounds and Reps)
AMRAP 6 min
– 50 Double Under
– 10 One Arm Devils Press @15/22.5 kg
– 50 Double Under
– 10 One Arm Devils Press @15/22.5 kg
Scaling: Reduce number of DU or go for Double Taps
– 60 sec Cobra