12. Oktober 2021
Okt.
12
WoD – 20211012
Warm-up
Warm-up
4 rounds
– 30 SU/DU
– 7 Piked Push-Ups
– 7 banded Pull Aparts
– 1 Wall Walk
– 30 SU/DU
– 7 Piked Push-Ups
– 7 banded Pull Aparts
– 1 Wall Walk
*Depending on your skill level.
Mobility
– 45 sec backwards Shoulder Circles
– 45 sec lat. Prayer Stretch e/s
– 45 sec Cat-Cows
– 45 sec lat. Prayer Stretch e/s
– 45 sec Cat-Cows
Strength
Back Squat (5 sets of 5)
Performed at 102-107% of weight used on 29.09.
Rest 2-3min between sets.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 min
– 10 Thrusters @30/40kg
– 10 Pull-Ups
– 10 Barfacing Burpees
– 10 Thrusters @30/40kg
– 10 Pull-Ups
– 10 Barfacing Burpees
Score: Rounds + reps.
