28. Februar 2020
Feb
28
WOD – 20200228
Warm-up
Warm-up
For 6 min of continuously moving
40 sec Single Under
20 sec Hollow Hold
20 sec Superman Hold
40 sec Single Under
20 sec Hollow Hold
20 sec Superman Hold
Pre-WoD Mobility
2 Rounds
60 sec standing forward fold
3 Jefferson Curl (with DB)
60 sec close grip Puppy Dog with DB (supinated grip)
60 sec standing forward fold
3 Jefferson Curl (with DB)
60 sec close grip Puppy Dog with DB (supinated grip)
Strength
DB Reverse Lunge to Romanian Deadlift (3×6 each side)
Plank (3×60 sec)
Can also be performed as weighted planks!
DB Half Kneeling Arnold Press (3×6-8 with Temp 2121)
Workout
Metcon (Time)
4 Rounds for time
15 KB Swing 20/16kg
10 No Push Up Burpee
15 Toes to Rings
20/16 cal Row*
15 KB Swing 20/16kg
10 No Push Up Burpee
15 Toes to Rings
20/16 cal Row*
*Pace must increase each round.
Kettlebell @16/20kg
Kettlebell @16/20kg
Emanuel | Mira | Max