28. März 2022
Mrz
28
WOD – 20220328
Warm-up
Warm-up
– 60sec Row/Bike/Run/Ski @ easy
– 10 Wallball Squats
– 45sec Row/Bike/Run/Ski @ Moderate
– 10 Wallball Shots
– 30sec Row/Bike/Run/Ski @ Hard
– 10 Wallball Shots: Focusing on the catch of the ball
– 10 Wallball Squats
– 45sec Row/Bike/Run/Ski @ Moderate
– 10 Wallball Shots
– 30sec Row/Bike/Run/Ski @ Hard
– 10 Wallball Shots: Focusing on the catch of the ball
Mobility
Strength
2 rds
– 10/10 Banded monster walks
– 10 Med ball glute bridge adductions*
– 4 Tempo Back squats @3 seconds down
– 10/10 Banded monster walks
– 10 Med ball glute bridge adductions*
– 4 Tempo Back squats @3 seconds down
Back Squat (EMOM 12minutes with 2 Reps @60%)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 minutes
– 15 KB swings 24/16 kg
– 10 Box Jumps 24/20“
– 15 Wall Ball 9/6 kg
– 15 KB swings 24/16 kg
– 10 Box Jumps 24/20“
– 15 Wall Ball 9/6 kg
TC: 15 min
Score: Rounds and Reps
Score: Rounds and Reps
Accessory
3 rounds not for time
– 10 Body saw
– 15 Meter per Arm: Single Arm Farmer Carry @Heavy Weight
– 10 Body saw
– 15 Meter per Arm: Single Arm Farmer Carry @Heavy Weight
2 rds
– 10-15 knee drive/leg
Banded Joint Mobilization for The Hip