3. März 2022
Mrz
03
WOD – 20220303
Warm-up
Warm-up
EMOM 9 min – 45s on/15s off
1. Bike -> legs only/arms only/normal
2. slow Zombie Squats w/ Stick
3. Power Cleans w/ 3 sec Hold in Catch
1. Bike -> legs only/arms only/normal
2. slow Zombie Squats w/ Stick
3. Power Cleans w/ 3 sec Hold in Catch
Mobility
Strength
Front Squat (EMOM 10 min 4 front squats)
EMOM 10 min
– 4 Front Squats @70%
– 4 Front Squats @70%
Workout
Metcon (Time)
6 rounds – in teams of 2, "You go, I go"
– 9/12 cal Bike
– 10 Front Rack Lunges @40/60kg
– 9/12 cal Bike
– 10 Front Rack Lunges @40/60kg
Time cap: 15 min
– 60 sec dynamic Pigeon Stretch (e/s)