6. November 2022
Nov
06
WOD 11/06/2022
Warm-Up
EMOM 9
– 1. min.: Ski, bike or run
– 2. min.: Squats
– 3. min.: Russian-Swings
– 1. min.: Ski, bike or run
– 2. min.: Squats
– 3. min.: Russian-Swings
Pre-Workout (10-15 min.)
WOD
Teams of 3
A) AMRAP 12
– Partner A: 12/15 cal bike
– Partner B: Pistols (Squats as scaling)
– Partner C: rest
A) AMRAP 12
– Partner A: 12/15 cal bike
– Partner B: Pistols (Squats as scaling)
– Partner C: rest
rest 2-4 min.
B) AMRAP 12
– Partner A: 12/15 cal ski
– Partner B: Russian-Swings
– Partner C: rest
Accessory
Core
2-3 rds
– 10 sec. Hollow-Hold
– 10 V-Ups
– 10 Bicycle-Crunches e/s
– 10 Sit-Ups
2-3 rds
– 10 sec. Hollow-Hold
– 10 V-Ups
– 10 Bicycle-Crunches e/s
– 10 Sit-Ups
