29. Dezember 2021
Dez
29
WOD – 20211229
Warm-up
Warm-up
Group A
– 5 min on Echo Bike
Group B
For 5 min
– 15 Air Squats -> 10 Front Squats (stick -> BB)
– 10 Elbow Front Rack Rotations (it)
– 3 World’s Greatest Stretch e/s
– 5 min on Echo Bike
Group B
For 5 min
– 15 Air Squats -> 10 Front Squats (stick -> BB)
– 10 Elbow Front Rack Rotations (it)
– 3 World’s Greatest Stretch e/s
Mobility
Strength
Front Squat (6 sets of 10)
Every 3 min for 6 sets
– 10/6 Cal Bike Sprint (or 30sec hard effort)
directly into
– 10 Cyclist Front Squats
– 10/6 Cal Bike Sprint (or 30sec hard effort)
directly into
– 10 Cyclist Front Squats
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 9 min
2-4-6-8-10-…
– alt. DB Snatch (it) @15/22.5kg
– alt. DB OH Forward Lunges (it) @15/22.5kg
2-4-6-8-10-…
– alt. DB Snatch (it) @15/22.5kg
– alt. DB OH Forward Lunges (it) @15/22.5kg
Score: Rounds + Reps
– 10 Russian Baby Maker