27. Juli 2021
Jul
27
WoD – 20210727
Warm-up
Warm-up
For 9 min
– 10 Cal Row
– 10 (scaled) Push-Ups -> should feel really easy!
– 10 Air Squats
– 2 Wall Walks
– 10 Cal Row
– 10 (scaled) Push-Ups -> should feel really easy!
– 10 Air Squats
– 2 Wall Walks
Strength
Three movements performed as one giant set, directly moving from movement to movement.
Seated Single Dumbbell Press (3-4 sets of 8 each side)
Single DB Bench/Box Press (3-4 sets of 8 each side)
Hand-release Push-Up (3-4 sets of max effort)
Workout
Metcon (Calories)
6 sets
90 sec on – 90 sec off
– 10 Burpees over Rower (lateral)
– 10 Dual DB Thrusters @2×15/22.5 kg
– max cal Row
90 sec on – 90 sec off
– 10 Burpees over Rower (lateral)
– 10 Dual DB Thrusters @2×15/22.5 kg
– max cal Row
Note: Turn on and reset your rower before every interval.
If you can not get on the rower reduce the reps of the burpees and thrusters equally.
If you can not get on the rower reduce the reps of the burpees and thrusters equally.
Score: Total number of calories.
