6. September 2021
Sep
06
WoD – 20210906
Warm-up
Warm-up
EMOM 9 min – 50 sec on / 10 sec off
– MedBall Thruster
– Bent Over KB Row (switch arms after 25 seconds)
– American Swings @ light weight
– MedBall Thruster
– Bent Over KB Row (switch arms after 25 seconds)
– American Swings @ light weight
Mobility
Workout
Metcon (Time)
Every 10 min of 30 min (3 rounds)
– 30 Wallballs @ 6/9 kg
– 30 American KB Swings @ 16/24 kg
– 15 Pull-Ups
– 20 Wallballs
– 20 American KB Swings
– 10 C2B Pull-Ups
– 10 Wallballs
– 10 American KB Swings
– 5 BMU
– 30 Wallballs @ 6/9 kg
– 30 American KB Swings @ 16/24 kg
– 15 Pull-Ups
– 20 Wallballs
– 20 American KB Swings
– 10 C2B Pull-Ups
– 10 Wallballs
– 10 American KB Swings
– 5 BMU
Score: Time of slowest round. Add 1 sec for every missed rep.
Note: Time cap each round at 8:30, to have at least 90 sec of rest.
Choose progressiv scaling and choose three different options within each round.
– 1 min Puppy Pose