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THROW IT BACK / HIIT THE WALL

12.10.2021


A) CROSS


WARM-UP Dynamic Warm-Up & WOD Prep


STRENGTH

Back Squat 5 x 6


All Sets @75% of 1 RM Back Squat


WOD

"THROW IT BACK"

14' AMRAP:

200m Run

7 Pull-Ups

25 Wallballs


B) BODY CROSS


"HIIT THE WALL"

8' EMOM x 3 Rounds:


1 - Box Jump Overs x 18

2 - DB Overhead Lunges x 16

3 - Renegade Rows x 10

4 - Wallballs x 16

5 - Row/Bike 14/12 Cal

6 - Shoulder Taps ('45)

7 - Jumping Squats x 20

8 - Mountain Climbers x 70


"You can't build on top of success you don't acknowledge"

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