9. Oktober 2020
Okt
09
WOD – 20201009
Warm-up
Warm-up
AMRAP 6 min
– 6 Air Squat
– 6 alternating DB Snatch (light weight)
– 6 Wall-Balls
– 6 alternating DB Hang C&J (light weight)
– 6 Air Squat
– 6 alternating DB Snatch (light weight)
– 6 Wall-Balls
– 6 alternating DB Hang C&J (light weight)
– into –
– 3 min of Rope Skipping
Pre-WOD
– discuss workout flow
– distribute class accordingly for use of bikes
– distribute class accordingly for use of bikes
Workout
Today’s workout has 4 parts with each part being 7 minutes. Rest 2 minutes between parts.
Metcon (AMRAP – Reps)
Max Double Under in 7 min
Metcon (AMRAP – Rounds and Reps)
AMRAP 7min
– 10 Wall Balls
– 10 alternating DB Snatch @15/22.5kg
– 10 Wall Balls
– 10 alternating DB Snatch @15/22.5kg
Metcon (AMRAP – Reps)
Max calories on the Assault Bike in 7 min
Metcon (AMRAP – Rounds and Reps)
AMRAP 7min
– 10 Box Jump Over @20/24"
– 10 DB Hang Clean & Jerk* @15/22.5kg
*alternate hands every 5 reps
– 10 Box Jump Over @20/24"
– 10 DB Hang Clean & Jerk* @15/22.5kg
*alternate hands every 5 reps
Mobility
2 Rounds
– 1 min Wrist Complex
https://youtu.be/ssYSZSobTIc
– 1 min Calv Stretch e/s
https://youtu.be/Hqolo6PmYtA
– 1 min Couch Stretch e/s
https://youtu.be/hWvcxiCG5To
– 1 min Sitting Glute Stretch e/s
https://youtu.be/i-oJeS0cHIc
– 1 min Wrist Complex
https://youtu.be/ssYSZSobTIc
– 1 min Calv Stretch e/s
https://youtu.be/Hqolo6PmYtA
– 1 min Couch Stretch e/s
https://youtu.be/hWvcxiCG5To
– 1 min Sitting Glute Stretch e/s
https://youtu.be/i-oJeS0cHIc
Emanuel | Flo