3. August 2021
Aug
03
WoD – 20210803
Warm-up
Warm-up
A. Every 30 sec for 5 min
– 6-8 Wallballs
B. 2 Rounds
– 10 Scapular Push- ups
– 10 Supermen
– 6-8 Wallballs
B. 2 Rounds
– 10 Scapular Push- ups
– 10 Supermen
Mobility
Strength
Back Squat (3 sets of 20)
Performed at ~50% of the heavy single on 19.07.2021.
Workout
Metcon (Time)
3 Rounds
– 25 Wallballs @6/9kg
– 25 Burpees over Bar
– 25 Wallballs @6/9kg
– 25 Burpees over Bar
Time Cap: 12 min
Score: Time. Missing reps added as seconds to the time cap.
Accessory
TABATA (8x 20 sec on – 10 sec off)
Alternate between
– Hollow Hold
– Hollow Rock
Alternate between
– Hollow Hold
– Hollow Rock
– 1 min Cobra