WOD – 20190830
Aug
30
Freitag
20190830
Emanuel | Chris | Emanuel
Warm-Up
3 Rounds
– 3 min DU practice
– 10 Air Squats
– 10 Sit ups
– 10 Squat Jumps
– 300 m run
Mobility
1 Round
– Thoracic Spine – Extension on Roller 1 Min
– Shoulder external rotation :30/:30 Peck Stretch on Floor
– Wrist mobility 1 Min Wrist Rotation
– Hip mobility
– Hip mobility Drill
Strength / Skill
Overhead Squat
– Increase Weight
– 5 @ 75%
– 3 @ 85%
– 1@1RM
WoD
AMRAP 15min
– 25 TTB
– 50 Cal Row
– 100 OHS with just Bar
– 50 Box Jumps
– 25 TTB
Half the team starts bottom up, so we have enough space and only 6 rowers
