8. September 2021
Sep
08
WoD – 20210908
Warm-up
Warm-up
– 2 min of rope skipping
– then –
3 rounds
– 10 Ring Rows
– 10 Single KB Strict Press e/s
– 10 Burpee
– then –
3 rounds
– 10 Ring Rows
– 10 Single KB Strict Press e/s
– 10 Burpee
Mobility
Strength
Strict Pull-Up (3 sets of 10)
Add weight or use bands to complete 3 sets of 10.
Pull-Ups Accessory (2-3 rounds)
2-3 rounds
– 15 Banded Lat Pull-Down
– 15 Banded Bent Over Row
– 15 Banded Lat Pull-Down
– 15 Banded Bent Over Row
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 min
– 50 Double Under
– 10 DB Burpee Deadlifts @2×15/22.5kg
– 50 Double Under
– 10 DB Burpee Deadlifts @2×15/22.5kg
HIIT Session
2 Rounds for a total of 30 min.
Min 00:00 — 03:00
– 400m run
Min 03:00 — 06:00
AMRAP 3 min
– 12 Russian KBS @24/32kg
– 6 Push-Ups
– 12 KB SDHP (same weight)
– 6 Push-Ups
Min 06:00 — 09:00
– 120 Double Unders
Min 09:00 — 12:00
AMRAP 3 min
– 12 Russian KBS (32 kg / 24 kg)
– 6 Push-Ups
– 12 KB SDHP (same weight)
– 6 Push-Ups
Min 12:00 — 15:00
– 2 min Plank (Position can change every 30 sec.)
– 45 sec Calf Stretch e/s