8. November 2021
Nov
08
WOD – 20210811
Warm-up
Warm-up
For 8 min
– 30 sec Ergo (Ski/Row/Bike)
– 20 Jumping Jacks
– 10 Piked Push-Ups
– 10 Goblet Squats
– 30 sec Ergo (Ski/Row/Bike)
– 20 Jumping Jacks
– 10 Piked Push-Ups
– 10 Goblet Squats
Mobility
Workout
5 AMRAPs of 5 minutes with 1 minute rest between.
Metcon (AMRAP – Rounds and Reps)
AMRAP 5 min
– 10/15 cal Ski
– 10 Ring Dips
– 10/15 cal Ski
– 10 Ring Dips
Metcon (AMRAP – Rounds and Reps)
AMRAP 5 min
– 10/15 cal EchoBike
– 5 KB Front Squats e/s @16/24 kg
– 10/15 cal EchoBike
– 5 KB Front Squats e/s @16/24 kg
Metcon (AMRAP – Rounds and Reps)
AMRAP 5 min
– 40 DU
– 5 KB Snatch e/s @ 16/24 kg
– 40 DU
– 5 KB Snatch e/s @ 16/24 kg
Metcon (AMRAP – Rounds and Reps)
AMRAP 5 min
– 3 Wall Walks
– 5 KB S2OH e/s @16/24 kg
– 3 Wall Walks
– 5 KB S2OH e/s @16/24 kg
Metcon (AMRAP – Rounds and Reps)
AMRAP 5 min
– 20 Russian KB Swings @ 16/24 kg
– 45 sec Plank Hold
– 20 Russian KB Swings @ 16/24 kg
– 45 sec Plank Hold
– 1 min Instep Spine Rotations e/s