29. Januar 2022
Jan
29
WOD – 20220129
Warm-up
Warm-up
– 3 min Cardio
– into 3 rounds –
– 10 Air Squats -> Back Squats
– 10 Split Squats e/s
– 5 Burpee Broad Jumps
– into 3 rounds –
– 10 Air Squats -> Back Squats
– 10 Split Squats e/s
– 5 Burpee Broad Jumps
Mobility
Strength
Back Squat (EMOM 8 min 5 Back Squats @~65%)
Workout
Metcon (Time)
As a Team of 2
– 2000m Echo Bike/100m Row/1000 Ski (it)*
– 20 synchro Overhead Squat 30/40kg
– 2000m Echo Bike/100m Row/1000 Ski (it)*
– 20 synchro Clean & Jerk 30/40kg
– 2000m Echo Bike/100m Row/1000 Ski (it)*
– 2000m Echo Bike/100m Row/1000 Ski (it)*
– 20 synchro Overhead Squat 30/40kg
– 2000m Echo Bike/100m Row/1000 Ski (it)*
– 20 synchro Clean & Jerk 30/40kg
– 2000m Echo Bike/100m Row/1000 Ski (it)*
*Any time athletes switch on the bike within the 2000m,
both athletes have to perform 60 Single Under
Time cap: 20 min
Score: Time. Missing reps as seconds added to the time cap.
– 30 sec World’s Greatest Stretch e/s