8. Dezember 2021
Dez
08
WOD – 20211208
Warm-up
Warm-up
3 rounds
– 6/9 cal Echo Bike
– 6 lat. Burpees over Bar
– 12 Hollow Rocks
– 3 Clean Pulls
– 3 Hang Power Cleans
– 3 Front Squats
– 3 Hang Squat Cleans
– 6/9 cal Echo Bike
– 6 lat. Burpees over Bar
– 12 Hollow Rocks
– 3 Clean Pulls
– 3 Hang Power Cleans
– 3 Front Squats
– 3 Hang Squat Cleans
Mobility
Strength
Squat Clean (Weight)
5-3-3-2-2-1-1 In total, 7 sets with increasing weight
Squat Clean (Weight)
Squat Clean (Weight)
Squat Clean (Weight)
Squat Clean (Weight)
Squat Clean (Weight)
Squat Clean (Weight)
Workout
– go through WoD movements
– prepare for BMU/Burpee Pull-Ups
– prepare for BMU/Burpee Pull-Ups
Metcon (AMRAP – Reps)
AMRAP 5 min
– 12 lat. Burpees over Bar
– 12 Deadlifts @ 60/80 kg
– 12 lat. Burpees over Bar
– 12 Deadlifts @ 60/80 kg
– Rest 2 min –> Part B
Metcon
Metcon (AMRAP – Reps)
AMRAP 5 min
– 12 V-Ups
– 6/9 cal Echo Bike
– 12 V-Ups
– 6/9 cal Echo Bike
Score: Two scores. Total number of reps for each AMRAP.
HIIT Session
Warm-up
21-15-9
– Cal Row
– Beat Swings/Knee High/TTB
– DB HCL / HCL & Push Press / Thruster
– Cal Row
– Beat Swings/Knee High/TTB
– DB HCL / HCL & Push Press / Thruster
Metcon
WoD – 7 Min AMRAP
(0-7min.)
50 Single Arm DB Hang Clean and Jerks 20/15 kg (25ea. Side)
50 Toes-To-Bar
(0-7min.)
50 Single Arm DB Hang Clean and Jerks 20/15 kg (25ea. Side)
50 Toes-To-Bar
(7-14min.)
50 Cal Row
50 DB Thrusters 15/10 kg
(14-21min.)
50 Cal Bike
50 Weighted Sit-Ups (15/10 kg Plate+)
(21-28min.)
50 Single DB Biceps Curls
50 Single DB Skull Crushers
(28-35min.)
100 Push-Ups
– 1 min Baby-Makers