WOD – 20191021
Montag
20191021
Jonathan | Saskia
Warm-Up
2 rds
– 10 Wallball-Thruster @ 9/6kg
– 10 Pushups / Box-Pushups
– 10 KB-Halos 8/12 kg
– 10 Inchworm (1.rd: forward, 2.rd: backward)
Mobility
2 rds
– 8 banded Pull-apart-Dislocates
– 60 sec Box-Shoulder-Stretch
Strength / Skill
4 rds
– 5 strict HSPU -> if one can do more than 5 sHSPU work with deficit!
– 1 Rower-Walk-Around e/d
– 20 sec Hanging L-Sit
WoD
AMRAP 2 min each exercise (Total WoD-Time 10 min):
– cal Bike
– Burpees to Ring/Rack
– cal Row
– Burpees to Plate
– cal Ski
-> Score: total cal + reps
