4. Dezember 2021
Dez
04
WOD – 20211204
Warm-up
Warm-up
EMOM 9 min
1. 5 Push-Ups + 5-10 Hollow Rocks
2. 10 Air Squats -> Front Squats -> Squat Cleans
3. 10 Piked Push-Ups -> Strict Press -> Push jerks
1. 5 Push-Ups + 5-10 Hollow Rocks
2. 10 Air Squats -> Front Squats -> Squat Cleans
3. 10 Piked Push-Ups -> Strict Press -> Push jerks
Mobility
Strength
KB Press (5 sets of 10 + 20m KB OH Carry)
Every 3 min for 12 min:
Alternating KB Strict Press
– 5 sets of 10 reps (it) + 20 m KB OH Carry e/s
Alternating KB Strict Press
– 5 sets of 10 reps (it) + 20 m KB OH Carry e/s
Workout
Metcon (Time)
In Teams of 2:
– 200 Push-Ups -> alternating parnters every 7/10 reps
– 150 Sit-Ups -> alternating partners every 10 reps
– 100 Squat Cleans @ 50/75 kg -> alternating partners every rep
– 50 Push Jerks @ 50/75 kg -> alternating partners every 5 reps
– 200 Push-Ups -> alternating parnters every 7/10 reps
– 150 Sit-Ups -> alternating partners every 10 reps
– 100 Squat Cleans @ 50/75 kg -> alternating partners every rep
– 50 Push Jerks @ 50/75 kg -> alternating partners every 5 reps
In addition, perform 6 sync. burpees every 2 minutes (first set of burpees at 2:00).
Time Cap: 25 min
– 45 sec rus. Baby Maker
– 45 sec dynamic Worlds Greatest Stretch e/s