27. November 2022
Nov
27
WOD 11/27/2022
Warm-Up
A) EMOM 6
– 1. min.: Squats
– 2. min.: Russian-Swings
– 3. min.: alt. Lunges (1. rd.) / alt. Jumping-Lunges (2. rd.)
– 1. min.: Squats
– 2. min.: Russian-Swings
– 3. min.: alt. Lunges (1. rd.) / alt. Jumping-Lunges (2. rd.)
B) Plank Race (line of 8 pylons in 1 m. distance)
– 3 rds. (loosing team performs 16 Jumping-Jacks, applauding the winner)
10 min. to go through movements and prepare for WOD
WOD
4-5 rds. (45 sec. on / 15 sec. off)
– 1. Wall-Balls
– 2. Dual-KB Front-Rack Hold
– 3. Box-Jump-Overs
– 4. alt. Devil-Presses
– 1. Wall-Balls
– 2. Dual-KB Front-Rack Hold
– 3. Box-Jump-Overs
– 4. alt. Devil-Presses
rest 1-3 min between rds.
Optional Accessory
1-3 rds.
– 10 Bicycle-Kicks e/s
– 10 Flutter-Kicks e/s
– 10 Russian-Twists e/s
– 10 Bicycle-Kicks e/s
– 10 Flutter-Kicks e/s
– 10 Russian-Twists e/s
