29. Oktober 2021
Okt
29
WOD – 20211029
Warm-up
Warm-up
2 rounds
– 500 m Row/1000 m Bike/500 m Ski
– 15 Sit ups
– 10 Push ups
– 10 Jumping Squats
– 500 m Row/1000 m Bike/500 m Ski
– 15 Sit ups
– 10 Push ups
– 10 Jumping Squats
Mobility
5 min of "rolling" using a foam roller or lacrosse ball
Workout
Metcon (Time)
3 rounds
– 20 American KB Swings @16/24kg
– 20 Goblet Squats
– 20 Single KB S2OH (it)
– 20 Single OH Lunges (it)
– 20 American KB Swings @16/24kg
– 20 Goblet Squats
– 20 Single KB S2OH (it)
– 20 Single OH Lunges (it)
Rest 90 sec between rounds.
Time Cap: 15 min
Score: Time. Missing reps added to the time cap as seconds.
Strength
4 rounds
– 1 min Plank
– 20m One Armed Farmers Carry e/s
– 10 Bird Dog Rows e/s
– 1 min Plank
– 20m One Armed Farmers Carry e/s
– 10 Bird Dog Rows e/s
