27. September 2021
Sep
27
WoD – 20210927
Warm-up
Warm-up
For 8 min
– 160m Row
– 12 Hollow Rocks
– 10 Single-Leg RDL (it)
– 8 Push-Ups (sclae to make them easy!)
– 160m Row
– 12 Hollow Rocks
– 10 Single-Leg RDL (it)
– 8 Push-Ups (sclae to make them easy!)
Mobility
Strength
EMOM 12 min
1.min: max strict HSPU
2.min: 8 Dual KB Bulgarian Split Squats left
3.min: 8 Dual KB Bulgarian Split Squats right
1.min: max strict HSPU
2.min: 8 Dual KB Bulgarian Split Squats left
3.min: 8 Dual KB Bulgarian Split Squats right
Note: Scale HSPU to kipping, handstand shoulder-taps, or handstand hold
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 min
– 200/250m Row
– 12 DB Front Squats @2×15/22.5 kg
– 3 Wall Walks
– 200/250m Row
– 12 DB Front Squats @2×15/22.5 kg
– 3 Wall Walks
Score: Rounds + reps. Count every 50m on rower as 1 rep.
– 30 sec Samson Stretch e/s
– 30 sec Butcher Block Stretch