27. Januar 2022
Jan
27
WOD – 20220127
Warm-up
Warm-up
For 9 min
– 9 Burpees
– 3 Strict Press + 3 Push Press + 3 Split Jerk
– 9 BB Good Morning
– 3 Inch Worm
– 50 Single Under -> 30 Double Under
– 9 Burpees
– 3 Strict Press + 3 Push Press + 3 Split Jerk
– 9 BB Good Morning
– 3 Inch Worm
– 50 Single Under -> 30 Double Under
Mobility
Strength
Split Jerk (5-3-3-1-1)
5 sets with decreasing reps and increasing weight.
Rest up to 2 min between sets.
Rest up to 2 min between sets.
Workout
Metcon (AMRAP – Reps)
Every 4 min for 16 min
A.
– 12 Deadlifts @70/100kg
– 60 Double Under
– max Handstand Walk
A.
– 12 Deadlifts @70/100kg
– 60 Double Under
– max Handstand Walk
B.
– 12 Deadlifts @70/100kg
– 60 Double Under
– max calories Echo Bike
Score: meters + cals
Scaling: HSW -> Wall Walks, weight (should be less than 70%, 100/145kg)
Cool down
– 1 min Supine Twist e/s
– 45 sec Puppy Pose