5. August 2021
Aug.
05
WoD – 20210805
Warm-up
Warm-up
EMOM 12 – 50 sec on, 10 sec off
1.min: Russian KB Swings (light weight)
2.min: Push-Up Plank
3.min: KB Goblet Good Morning
4.min: Down-Ups
1.min: Russian KB Swings (light weight)
2.min: Push-Up Plank
3.min: KB Goblet Good Morning
4.min: Down-Ups
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 9 min
50-40-30-20-10
– Russian KB Swings @16/24kg
– Sit-Ups
50-40-30-20-10
– Russian KB Swings @16/24kg
– Sit-Ups
– rest 2 min –
Metcon
EMOM 9 min
– 16/12 Cal Air Bike
– 16/12 Cal Air Bike
– rest 2 min –
Metcon
For 9 min
– 10 Hand-release Push-Ups
– max (Side) Plank (switch between Plank and Side Plank)
– 10 Hand-release Push-Ups
– max (Side) Plank (switch between Plank and Side Plank)
Goal is to maximize the time in Plank Hold position.
