WOD – 20181124
Nov
24
Samstag
20181124
Emanuel
Warm-Up
1 Round
– 3rd World Stretch
– Hip Flow
– Skiing
– Lat Stretch
Skill / Strength
1 Round Front Squat
– 3 @ 65%
– 3 @ 75%
– 3 @ 85%
– 2 @ 95%
– 2×3 @ 90%
8 Rep Max Good Morning
WOD
16 min EMOM:
– Min 1: 10 Front Squats @ 20 – 50kg + AMRAP Burpees
– Min 2: Rest
– Min 3: 10 WallBalls 9/6kg + AMRAP 10m shuttle sprints
– Min 4: Rest
Accessory:
3 rounds – not for time and as heavy as form allows:
– 15 reps Hip Thrusts
– 4 – 8 Glute Ham Raises |or| 30-60 sec Hip extension hold
