9. Oktober 2021
Okt.
09
WoD – 20211009
Warm-up
Warm-up
For 9 min
Partner A on Echo Bike while Partner B goes through 1 round of:
– 16 Air Squats
– 8 Beatswings
– 2 Wall Walks
Partner A on Echo Bike while Partner B goes through 1 round of:
– 16 Air Squats
– 8 Beatswings
– 2 Wall Walks
Mobility
Workout
Metcon (Time)
– 100/85/70 Cal Echo Bike
– 100 Dual DB Box Step Over 2x 15/22,5kg
– 80 Dual DB Front Squats
– 60 TTB
– 40 HSPU
– 20 Ring Dips
– 100/85/70 Cal Echo Bike
– 100 Dual DB Box Step Over 2x 15/22,5kg
– 80 Dual DB Front Squats
– 60 TTB
– 40 HSPU
– 20 Ring Dips
– 100/85/70 Cal Echo Bike
Score: Time. Add missing reps/cals as seconds to the time cap.
Time Cap: 40 min
– 10 Downward Dog to Cobra