WoD – 20191202
Warm-Up
2 rounds:
– 1. round: 200 m run, 2. round: 200 m row
– 10 Ring-Rows
– 10 Squat-Jumps
– 10 Am. KBS
– 5 Step-Up/Step-Down-Burpees
WoD
1.a) For Time (TC: 10 min)
5 rounds:
– 10 x 10m Shuttle-Sprint
– 10 Burpee-Box-Jump-Over
– Rest 3 min –
1.b) EMOM 10 min:
– 13/10 cal Row
-> add 1 cal each round
-> if one can’t complete a round: Rest 1 min, then start again with 3 cal less
– Rest 3 min –
2.) AMRAP 14 min:
– 30 Pull-Ups
– 60 Push-Ups
Then, in remaining Time:
– max. Devil-Press @ 2 x 22,5/15 kg
SCORE: Count every REP and CAL (10m = 1 REP).