9. April 2022
Apr
09
Saturday, April 9th 2022
Warm-up
Intro & Warm Up [0:00-14:00]
For 9 Min
– 1 Min Rope Skipping
– 15 Air Squats
– 10 Hollow Rocks
– 10 Banded Pull-Apart
– 5 Push-Ups
For 9 Min
– 1 Min Rope Skipping
– 15 Air Squats
– 10 Hollow Rocks
– 10 Banded Pull-Apart
– 5 Push-Ups
Mobility [14:00-18:00]
– 1 Min dynamic Squat Hold
– 10 Worlds Greatest Stretch e/s
– 10 Wall Squats
Pre-WOD [18:00-30:00]
– Prepare stations and make a plan
Metcon
Metcon (Time)
Zeus
3 Rounds
– 30 Wall Balls @9/6 kg
– 30 Sumo Deadlift High Pull @ 35/25 Kg
– 30 Box Jumps @ 20 in
– 30 Push Press @35/25 kg
– 30 cal Row
– 30 Push-Ups
– 10 Back Squats @Bodyweight
3 Rounds
– 30 Wall Balls @9/6 kg
– 30 Sumo Deadlift High Pull @ 35/25 Kg
– 30 Box Jumps @ 20 in
– 30 Push Press @35/25 kg
– 30 cal Row
– 30 Push-Ups
– 10 Back Squats @Bodyweight
* Use 1 Barbell, but have your weight close to your station