15. Oktober 2021
Okt.
15
WoD – 20211015
Warm-up
Warm-up
EMOM 9 min – 45 sec on / 15 sec off
1.min: Row
2.min: Hanging Knee Raises -> Leg Raises
3.min: OH Lunges w/ Stick -> BB
1.min: Row
2.min: Hanging Knee Raises -> Leg Raises
3.min: OH Lunges w/ Stick -> BB
Mobility
Strength
Overhead Squat (10 min to build to a daily 5RM)
Bulgarian Split Squat (3 sets of 8 each side)
Workout
Metcon (Time)
– 400/500 m row
– 20 Bar-Facing Burpees
– 10 Squat Snatches @40/60kg
– 20 Bar-Facing Burpees
– 10 Squat Snatches @40/60kg
Time cap: 7 min
Score: Time. Missing reps added to the time cap as seconds.
– 60 sec Wall Hinge