Public Whiteboard

Components

Metcon

Settings

Workout

21/10-21 WOD

Warm-up

Basis Warm Up

3 Runder:
- 1 min. løb
- 1 min. roning
Derefter
15 sit ups
15 Squat
15 Ring rows
15 burpees

Metcon

Rx: Metcon (3 Rounds for reps)

Amrap 6
8 back step lunges 50/35
8 T2B
8 russian swings 24/16
—-2 min pause—-
Amrap 6
7 Front squats 50/35
7 pull ups
7 burpees
—-2 min pause—-
Amrap 6
6 Back squats 50/35
6 Knees to elbow
60 DU’s

Int: Metcon (3 Rounds for reps)

Amrap 6
8 back step lunges 40/30
8 T2B
8 russian swings 20/12
—-2 min pause—-
Amrap 6
7 Front squats 40/30
7 pull ups
7 burpees
—-2 min pause—-
Amrap 6
6 Back squats 40/30
6 Knees to elbow
60 DU’s

Beg: Metcon (3 Rounds for reps)

Amrap 6
8 back step lunges 30/20
8 hanging Leg raises
8 russian swings 12/8
—-2 min pause—-
Amrap 6
7 Front squats 30/20
7 pull ups
7 burpees
—-2 min pause—-
Amrap 6
6 Back squats 30/20
6 Hanging knee raises
60 DU’s

Whiteboard:

Thursday, 21, October 2021

Male Clients