30. Dezember 2021
Dez
30
WOD – 20211230
Warm-up
Warm-up
EMOM 9 min
1.min: 9-15 Cal Row
2.min: 8-12 (BB) Good Mornings
3.min: 12-15 Russian KB Swings
1.min: 9-15 Cal Row
2.min: 8-12 (BB) Good Mornings
3.min: 12-15 Russian KB Swings
Mobility
– 45 sec Pigeon Pose e/s
Strength
Posterior Chain
EMOM 15 min
1.min: 8 Single Leg RDL (left)
2.min: 8 Single Leg RDL (right)
3.min: 10 Single Leg Glute Bridge (left)
4.min: 10 Single Leg Glute Bridge (right)
5.min: 10 Barbell Deadlifts (building in weight)
EMOM 15 min
1.min: 8 Single Leg RDL (left)
2.min: 8 Single Leg RDL (right)
3.min: 10 Single Leg Glute Bridge (left)
4.min: 10 Single Leg Glute Bridge (right)
5.min: 10 Barbell Deadlifts (building in weight)
Single Leg Single Arm KB Romanian Deadlift (3 sets of 8)
Single Leg Glute Bridge (3 sets of 10)
Deadlift (3 sets 10)
Workout
Metcon (Time)
4 rounds
– 30/24 Cal Row
– 20 Russian KB Swings @16/24kg
– 10 C2B Pull-Ups
– 30/24 Cal Row
– 20 Russian KB Swings @16/24kg
– 10 C2B Pull-Ups
Time Cap: 14 min
Score: Time. Missing reps as secs.
Scaling:
– non-C2B Pull-Ups
– banded Pull-Ups
– jumping Pull-Ups
– Ring Rows
