3. Dezember 2022
Dez
03
WOD 12/03/2022
Warm-Up
1 Block-Run
-into-
3 rds
– 5 Down-Ups
– 10 Plate G2OHs (20/10)
– 5 Burpees
– 10 Single-Leg RDLs e/s (BB)
– 5 Single-Leg Ring-Rows e/s
-into-
3 rds
– 5 Down-Ups
– 10 Plate G2OHs (20/10)
– 5 Burpees
– 10 Single-Leg RDLs e/s (BB)
– 5 Single-Leg Ring-Rows e/s
Mobility
2 rds
– 45 sec. dynamic Puppy-Pose (Focus on thoracic spine)
– 45 sec. Good-Mornings w/ Plate an 5 sec. hold
– 45 sec. dynamic Puppy-Pose (Focus on thoracic spine)
– 45 sec. Good-Mornings w/ Plate an 5 sec. hold
WOD-Prep
Go through several rds and work up to your WOD weights:
– 5 DLs
– 3-5 strict Pull-Ups / Jumping Pull-Ups / Burpee Pull-Ups
– 5 American-Swings
– 5 DLs
– 3-5 strict Pull-Ups / Jumping Pull-Ups / Burpee Pull-Ups
– 5 American-Swings
Rankel (AMRAP – Rounds and Reps)
AMRAP in 20 minutes
6 Deadlifts (225/155 lb)
7 Burpee Pull-Ups
10 Kettlebell Swings (2/1.5 pood)
200 meter Run
In honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010
https://www.crossfit.com/workout/2011/01/07#/comments
6 Deadlifts (225/155 lb)
7 Burpee Pull-Ups
10 Kettlebell Swings (2/1.5 pood)
200 meter Run
In honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010
https://www.crossfit.com/workout/2011/01/07#/comments
Accessory
EMOM 12
1. 30-45 sec. Side-Plank l.
2. 30-45 sec. Side-Plank r.
3. 30-45 sec. alt. Single-Leg Plank
1. 30-45 sec. Side-Plank l.
2. 30-45 sec. Side-Plank r.
3. 30-45 sec. alt. Single-Leg Plank
AMRAP 20
– 6 DLs (102,5/70)
– 7 Burpee Pull-Ups
– 10 American-Swings (32/24)
– 200 m. run