5. November 2021
Nov
05
WOD – 20211105
Warm-up
Warm-up
– 2 min your favorite Cardio
– 2 min your 2nd favorite Cardio
Then 2 Rounds:
– 10 Schwimmer Cycles
– 10 Hollow Rocks
– 10 Scap Push-Ups
– 10 empty BB Cluster
– 2 min your 2nd favorite Cardio
Then 2 Rounds:
– 10 Schwimmer Cycles
– 10 Hollow Rocks
– 10 Scap Push-Ups
– 10 empty BB Cluster
Mobility
Strength
Overhead Squat (4 sets of 5)
Aim for 85-95% of weight used on 15.10.
Rest 90 sec between sets.
Bulgarian Split Squat (3 sets of 6 each side)
Workout
Metcon (Time)
– 20 Bar-Facing Burpees
– 15 Squat Cleans @40/60kg
– 10 S2OH @40/60kg
– 15 Squat Cleans @40/60kg
– 10 S2OH @40/60kg
Time Cap: 8 min
– 60 sec Wall Hinge