16.12.21

Von Roland | Dezember 16, 2021

warm-up
Mobility/Stretch

  • Sally: Sit Up

Strength:
OTM 10:
1) 6-10x Deficit Pike Strict HSPU @3“ down
(feet on chair, bench, box | sc.:HRPU’s / on knees)
2) 6-10x Bulgarien Split Squat
(4-5 on each side | *Adv.: weighted Books/Bottles)

WoD: “Giancarlo”
A) AMRAP in 9 minutes
10x Thrusters (Backpack, 2×1.5 L water bottles)
10x Ground-to-Overheads (Backpack, 2×1.5 L water bottles)
B) Directly into:
100x alt. Lunges
100x Jumping Squats
150x Sit-Ups
50x Squats
50x alt. Lunges

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