28. Dezember 2019
Dez
28
WoD – 20191228
Warm-up
Warm-up
3 Rounds
200m Row
15 Empty BB Shrugs
9 Empty BB Front Squats
6 Empty BB Hang Squat Cleans
200m Row
15 Empty BB Shrugs
9 Empty BB Front Squats
6 Empty BB Hang Squat Cleans
Strength
Hang Squat Clean (5RM)
12 min to find your 5 rep max (RM)
Team WoD
Metcon (Time)
2 Rounds For Time
1.2k Row (swap however you choose)
12 alt Rounds of "Cindy" (5 Pull Ups / 10 Push Ups / 15 Air Squats)
1.2k run (alt every 200m)
1.2k Row (swap however you choose)
12 alt Rounds of "Cindy" (5 Pull Ups / 10 Push Ups / 15 Air Squats)
1.2k run (alt every 200m)
Emanuel