30. Juli 2021
Jul
30
WoD – 20210730
Warm-up
Warm-up
3 rounds
– 10 Cal Row
– 10 BB Good Morning
– 10 Single Leg Glute Bridge e/s
– 10 Sumo Deadlfts (Sumo DL High Pulls in 3rd round)
– 10 Cal Row
– 10 BB Good Morning
– 10 Single Leg Glute Bridge e/s
– 10 Sumo Deadlfts (Sumo DL High Pulls in 3rd round)
Mobility
Strength
Sumo Deadlift (3 sets of 10)
Single Leg Glute Bridge (TABATA (8x 20 sec on – 10 sec off))
Switch leg each interval. Adding weight is optional.
Workout
Metcon (2 Rounds for reps)
2 sets
AMRAP 6 min – rest 3 min between AMRAPs
– 6 Sumo Deadlift High Pulls @35/50kg
– 6 Push-Ups
– 6 Power Clean & Jerk @35/50kg
– 6 strict HSPU*
AMRAP 6 min – rest 3 min between AMRAPs
– 6 Sumo Deadlift High Pulls @35/50kg
– 6 Push-Ups
– 6 Power Clean & Jerk @35/50kg
– 6 strict HSPU*
Scaling:
*kipping HSPU -> Pike Push-Ups -> Dual DB Push Press
*kipping HSPU -> Pike Push-Ups -> Dual DB Push Press
Score: Reps in each interval.
Note: Start the second AMRAP again at the beginning (SDHP).
– 10 Wall Tap Hip Hinge
– 10 Straddle Lifts e/s