9. Februar 2022
Feb
09
WOD – 20220209
Warm-up
Warm-up
3 rounds
– 30 Jumping Jacks
– 5 Tempo Air Squats 3/3/3/0
– 10 Push ups
– 30 Jumping Jacks
– 5 Tempo Air Squats 3/3/3/0
– 10 Push ups
Mobility
Strength
Front Squat (3 sets of 7 @65%+)
Front Rack Reverse Lunge (3 sets of 6 each side)
Workout
Metcon (Time)
– 50 Man Makers @2×22.5/15kg
Every 2:00 (starting @0:00)
– 10 Sit-Ups
Every 2:00 (starting @0:00)
– 10 Sit-Ups
1 Man Maker = 1 Push-Up + 1 Renegade Row (e/s) + 1 Squat Clean Thruster
Time Cap: 15 min
HIIT Session
Warm Up
Warm-Up – 15 min Total
5 Min – Box Step Ups
4 Min – 1/2 to Full Down/Up
3 Min – Box Dips
2 Min – Russian Twist w/Hands
1 Min – Sliding Pike on Rower
5 Min – Box Step Ups
4 Min – 1/2 to Full Down/Up
3 Min – Box Dips
2 Min – Russian Twist w/Hands
1 Min – Sliding Pike on Rower
5 Min Rest. –> WoD Prep + Start
Metcon
Metcon (AMRAP – Rounds)
*Split Team Start:
1: ABCD
2: CDAB
*Split Team Start:
1: ABCD
2: CDAB
A – EMOM x 6min.
12/9 Cal Row
Rest 2min.
B – EMOM x 6min. (in the same min)
8 Alt. DB Snatches 20/15kg
8 Box Jumps 24/20"
Rest 2min.
C – EMOM x 6min.
12/9 Cal Bike
Rest 2min.
D – EMOM x 6min. (in the same min)
5 DB Thruster 15/10kg
5 Burpee Box Jumps 24/20"
– 45 sec Butterfly
– 45 sec Pigeon e/s