7. August 2022
Aug
07
WOD 8/07/2022
Warm Up
Warm-up
3 rounds
– 10/7 cal Bike or Row
– 10 Shoulder Taps
– 10 KB Sumo Dead Lifts
– 10 Toe Touches
– 10/7 cal Bike or Row
– 10 Shoulder Taps
– 10 KB Sumo Dead Lifts
– 10 Toe Touches
Workout
Metcon
EMOM 20 min (cap at 45 sec each min)
1.) 15/10 cal Row
2.) 7 single arm DB Push Press e/s @ 22,5/15 kg, RX+: 20/30 kg
3.) 12/8 cal Bike
4.) 14 KB SDHP @ 16/24 kg, RX+: 2×16/24 kg
1.) 15/10 cal Row
2.) 7 single arm DB Push Press e/s @ 22,5/15 kg, RX+: 20/30 kg
3.) 12/8 cal Bike
4.) 14 KB SDHP @ 16/24 kg, RX+: 2×16/24 kg
Accessory
3xTabata – 2 min rest between tabatas
– Plank + Hollow Rocks
– Side Plank l. + r.
– Farmers March