29. September 2021
Sep
29
WoD – 20210929
Warm-up
Warm-up
EMOM 9 min
1.min: 9-12 Burpees (steady pace with at least 10 sec left)
2.min: 16 alt. light DB Snatches (it)
3.min: 8 Slow-Mo Air Squats (each rep should take around 6 seconds)
1.min: 9-12 Burpees (steady pace with at least 10 sec left)
2.min: 16 alt. light DB Snatches (it)
3.min: 8 Slow-Mo Air Squats (each rep should take around 6 seconds)
Mobility
Strength
Back Squat (4 sets of 7)
Performed @105-110% of weight used on 13.09. (4 sets of 10)
Workout
Metcon (Time)
Every 5 min for 15 min
– 40 alt. DB Snatches @15/22.5kg
– 20 Single DB Box Step-Overs @20"/24" (hold DB however)
– 40 alt. DB Snatches @15/22.5kg
– 20 Single DB Box Step-Overs @20"/24" (hold DB however)
Score: Slowest round to finish. Add missing reps as seconds to the time cap.
– 30 sec Couch Stretch e/s
– 30 sec Dragon Stretch e/s