30. Oktober 2021
Okt
30
WOD – 20211030
Warm-up
Warm-up
For 9 min
– 12 Down-Ups –> Burpees
– 12 Squat to Heel Raise –> Jumping Squats
– 8 Beatswings
– 8 Scaled Push-Ups (one step down from your normal scale)
– 8 Med-Ball Squat Cleans
– 12 Down-Ups –> Burpees
– 12 Squat to Heel Raise –> Jumping Squats
– 8 Beatswings
– 8 Scaled Push-Ups (one step down from your normal scale)
– 8 Med-Ball Squat Cleans
Mobility
Strength
Dual DB Front Rack Lunges (4 sets of 10 each side)
Rest at least 60 sec between sets.
Weight may be adjusted between sets.
Workout
Metcon (Time)
As a team of 2:
– 200 Double Unders
– 60 Wall-Ball Shots 6/9kg
– 100 Sit-Ups
– 60 Push-Ups
– 100 Burpees
– 60 Toes-to-Bar
– 200 Double Unders
– 200 Double Unders
– 60 Wall-Ball Shots 6/9kg
– 100 Sit-Ups
– 60 Push-Ups
– 100 Burpees
– 60 Toes-to-Bar
– 200 Double Unders
Time Cap: 25 min
Score: Total time.
Notes:
– Split work as needed, with only one partner working at a time
– Scale DU in number or to double-taps
– Scale T2B to K2E, Toes-to-KB, then knee-raises
– 45 sec Pigeon Pose e/s