9. Juni 2020
Jun
09
WOD – 20200609
Warm-up
Warm-up
3 rounds
– 12 Single DB OH Lunge (it)
– 8 DB STOH
– 2 Wall Walks into 10 sec Hold (the hold only after the second Wall Walk)
– 12 Single DB OH Lunge (it)
– 8 DB STOH
– 2 Wall Walks into 10 sec Hold (the hold only after the second Wall Walk)
On the STOH: Perform strict presses in 1st round and move on to push presses in round 2 and 3.
On the Wall Walks: After the second wall walk, remain in handstand position for 10 sec.
Strength
Perform 3 supersets of Floor Press (A1) and Push-Ups (A2) and rest 2 min between sets. Choose a manageable weight on the DB and leave nothing in the tank on the push-ups.
Floor Press (3 sets of 12 DB Floor Press)
Push-ups (3 sets of max reps)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 13
– 13 Mixed Grip DB Overhead Lunges (it) @2×15/22.5kg
– 13 DB Push Press
– 13 DB Box Step Over @20"/24"
– 13 HSPU
– 13 Mixed Grip DB Overhead Lunges (it) @2×15/22.5kg
– 13 DB Push Press
– 13 DB Box Step Over @20"/24"
– 13 HSPU
Mixed Grip: One DB is in a front rack position on the shoulder, the other DB is held overhead.
Saskia | Mira