30. November 2021
Nov
30
WOD – 20211130
Warm-up
Warm-up
1000/800 m Row
3 rounds
– 10 Reverse Lunges into Squats it
– 10 Down Ups
– 10 Cat Cow
3 rounds
– 10 Reverse Lunges into Squats it
– 10 Down Ups
– 10 Cat Cow
Strength
Front Squat (3-4 sets of 10)
On the first 5 reps of each set, pause for 3 sec at bottom position.
Workout
Metcon (AMRAP – Reps)
AMRAP 7 min
– Target Burpees
– Target Burpees
Target height: 15 cm above reach
Post-WoD Mobility
2 rounds
– 30 sec Lizard/Twisted Lizard e/s
– 30 sec Forward Fold
– 30 sec Lizard/Twisted Lizard e/s
– 30 sec Forward Fold
