9. November 2021
Nov
09
WOD – 20211109
Warm-up
Warm-up
3 rounds
– 15/12 cal Row
– 10 Air Squats -> Back Squats
– 5 Cossack Squats e/s
– 5 Burpee Vertical Jump
– 15/12 cal Row
– 10 Air Squats -> Back Squats
– 5 Cossack Squats e/s
– 5 Burpee Vertical Jump
Mobility
Strength
Back Squat (Every 2 min 1 Back Squat)
Every 2 min for 12 min
– 1 Back Squat @103-110% of weight used from 25.10.
– 1 Back Squat @103-110% of weight used from 25.10.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 min
– 500/400m Row
– 30 Wall Balls @6/9kg
– 10 Burpee to 20cm Target (20cm above reach)
– 500/400m Row
– 30 Wall Balls @6/9kg
– 10 Burpee to 20cm Target (20cm above reach)
– 1 min Goblet Squat Stretch