6. Dezember 2021
Dez
06
WOD – 20210612
Warm-up
Warm-up
For 7 min
– 12/15 cal Row
– 16 Air Squats -> Jumping Squats
– 12 Box Step-Overs
– 16 Glute Bridges
– 12/15 cal Row
– 16 Air Squats -> Jumping Squats
– 12 Box Step-Overs
– 16 Glute Bridges
Mobility
Strength
EMOM 12 min
odd: 6 Back Squats
even: 3-5 Box Jumps 24"/30"
odd: 6 Back Squats
even: 3-5 Box Jumps 24"/30"
Back Squat (Weight)
Workout
– Find your DB
– Set up your rower and box
– Set up your rower and box
Metcon (Time)
21-15-9-6
– cal Row
– Single DB Box Step-Over @ 15/22.5 kg
– cal Row
– Single DB Box Step-Over @ 15/22.5 kg
Time Cap: 7 min
Score: Time. Missed reps added as seconds.
Post-WoD Mobility
– 1 min Couch Stretch e/s
– 1 min Downward Dog Calf Stretch e/s
– 1 min Downward Dog Calf Stretch e/s
– 30 sec middle/hips
– 15 sec ankles e/s
– 30 sec stability (5 sec knees-off-elbow reps)