6. August 2021
Aug.
06
WoD – 20210806
Warm-up
Warm-up
– 3 min of Rope Skipping
For 9 min
– 9 Cal Row
– 6 Dual DB STOH (light weights!)
– 3 Devil Press (same light weight!)
– 30 sec Couch Stretch e/s
For 9 min
– 9 Cal Row
– 6 Dual DB STOH (light weights!)
– 3 Devil Press (same light weight!)
– 30 sec Couch Stretch e/s
Strength
Complete A before moving on to B.
Goblet Lateral Box Step-Up (3-4 sets of 8-10 each side)
If capable of doing required number Pistol Squats, go for Pistols. Add weight if needed.
Pistols (3-4 sets of 8-10 each side)
If feeling good, add some weight.
Goblet Cossack Squat (3-4 sets of 8-10 each side)
Workout
Metcon
EMOM 20 min
1. 20/15 Cal Row
2. 60 Double Unders
3. 12 Dual DB S2OH @2x 15/22.5kg
4. 6 Devils Press @2x 15/22.5kg
5. Rest
1. 20/15 Cal Row
2. 60 Double Unders
3. 12 Dual DB S2OH @2x 15/22.5kg
4. 6 Devils Press @2x 15/22.5kg
5. Rest
Score: None.
Scaling: Pick numbers for every movement, which you can hold through the whole EMOM.
