WOD – 20191106
Mittwoch
20191106
Dom/Philo
Warm-Up
AMRAP8
– 10x10m Shuttle Run
– Air Squats
– Scapular Pull Ups
– Scapular Push Ups
– Suitcase DB Deadlift
Mobility
2 rounds
– 60sec Wall Hinge
– 60sec Wall Pec Stretch e/s
Strength / Skill
EMOM5
– 30-40% of max Pull Ups
EMOM5
– 30-40% of max Toes To Bar
3 supersets
– 8-12 strict Pull Ups
– 8-12 strict Toes To Bar
WoD
Repeat for a total of 3 rounds:
AMRAP3
– 10 Single Arm DB Thruster @15/22.5kg
– 10 Burpee Box Jump Over @24″/30″
– Rest 1 min –
AMRAP3
– 10 Alternating DB Power Snatch @15/22.5kg
– 15/12 Cal Row
– max Push Ups
