28. April 2021
Apr
28
Home WoD – 20210428
Warm-up
Warm-up
4 rds
– 5 Burpees
– 10 Air-Squats
– 5 Inchworms in Place
– 10 Push-Presses (light weight)
– 5 Burpees
– 10 Air-Squats
– 5 Inchworms in Place
– 10 Push-Presses (light weight)
Mobility
Strength
I) 5 rds
Every 90 sec
1.) 10 Push-Ups
2.) 10 Diamond Push-Ups
3.) Rest
Tempo: 3/2/0/x
Every 90 sec
1.) 10 Push-Ups
2.) 10 Diamond Push-Ups
3.) Rest
Tempo: 3/2/0/x
II) 3 rds
– 10 Kneeling Halos e/d
– 10 Kneeling Strict-Presses
Go from the Halos directly into the Strict-Presses. Rest as needed between the rounds.
Workout
Metcon (Time)
27 – 21 – 15 – 9
– Front-Squats
– Power-Snatches*
* Use the equipment you have and/or adjust the movement to GTOH.
– Front-Squats
– Power-Snatches*
* Use the equipment you have and/or adjust the movement to GTOH.
– 1 min Floor-Angels w/ Rotation
– 1 min Couch-Stretch e/s