31. März 2022
Mrz
31
WOD – 20220331
Warm-up
Warm-up
3 sets
– 30sec Bike/Row/Ski/100m Run
– 10 Wall Balls
– 10 Banded T pull aparts
– 30sec Bike/Row/Ski/100m Run
– 10 Wall Balls
– 10 Banded T pull aparts
Mobility
Workout
Metcon (Time)
On a continuously running clock
On the 0:00
1-2-3-4-5-6-7-8-9-10
– DB Front Squat 2 x 22.5/15 kg
– Ring dips
On the 0:00
1-2-3-4-5-6-7-8-9-10
– DB Front Squat 2 x 22.5/15 kg
– Ring dips
Metcon (Time)
On the 10:00
21-15-9
– DB Thrusters 2 x 22.5/15 kg
– Cal Row
21-15-9
– DB Thrusters 2 x 22.5/15 kg
– Cal Row
Metcon (Time)
On the 20:00
3 rounds
– 20/16 Cal Row
– 20 DB push press 2 x 22.5/15 kg
3 rounds
– 20/16 Cal Row
– 20 DB push press 2 x 22.5/15 kg
Accessory
– Standing Banded "W"
3 x 15
Hold 5 seconds every 5 reps
3 x 15
Hold 5 seconds every 5 reps
2 sets of 10-15 rep/side
B. 3 sets
– 10 Strokes on rower (20 seconds)
– 10 goblet squats
– 5/5 Farmers Press