WOD bedeutet „Workout of the Day“
Es ist das Training des Tages. Dieses setzt sich zusammen aus unterschiedlichen Übungen aus verschiedenen Disziplinen.
24.06.2022
WOD
Warm-up
Skill: Consistent Double unders?
> EMOM 10x
try to do as many consistent Trisets of double unders as possible within 30-45sec;
Go for 5x 15/10/5 or 1 DU-2 SU till u try to go from 1 Du/2 Su to 2 Du/2 Su, from 5 to 10, 10 to 15 etc. in 2nd half.
Go for triple under attempts in 2nd half if you did 5x15 consistently.
specific warm up for strength part:
if squat or deadlift: 10 hip airplanes, 10 calf raises with 3sec down and 1s hold in extension
if press: 10 scapula pull downs, 10 scapula push ups, 10 banded presses
Strength
choose 1 mainlift for EMO3M x 3 of:
5-5-5+ @75-80-85% of 90% 1RM
MetCon
AMRAP 12
4 Push-ups
8 slamball over shoulders 30/50 kg
12 jumping lunges
Accessory
2 rounds for quality of:
15 single leg glute bridges each
30s arch hold
