Jan ☕🎼🎹☁️🏋️♂️ on Nostr: #WorkoutOfTheDay Warm-up: * Hip Halo + Banded 7s AMRAP 8' * 5 Up Downs * 5 Front ...
#WorkoutOfTheDay
Warm-up:
* Hip Halo + Banded 7s
AMRAP 8'
* 5 Up Downs
* 5 Front Squats (empty bar)
* 5 Push Press (empty bar)
* 10 Ring Rows
* 5 Kip Swings
#Workout: "Chips and Salsa"
3 rounds, score is average of time per round
* 10 Bar Facing Burpees
* 10 Thrusters (30/42.5)
* 20 Pull Ups
* 10 Thrusters
* 10 Bar Facing Burpees
* 3' rest
Did the first round of thrusters with 17.5kg, then switched to front squats because of the shoulder... sigh
Jumping pull-ups were also joining the party. Finished the rounds in 4'37", 4'16" and 3'48".
Afterwards some accessory work: farmer hold of a "challenging weight", accumulate 4' of hold in 8'.
2x24kg kettlebells, finished it in 5'13". Had to break after 2', 1' and then 37".
#wod #crossfit #endgame #fitodon #FunctionalFitnessEndgame #gym #fitness
Warm-up:
* Hip Halo + Banded 7s
AMRAP 8'
* 5 Up Downs
* 5 Front Squats (empty bar)
* 5 Push Press (empty bar)
* 10 Ring Rows
* 5 Kip Swings
#Workout: "Chips and Salsa"
3 rounds, score is average of time per round
* 10 Bar Facing Burpees
* 10 Thrusters (30/42.5)
* 20 Pull Ups
* 10 Thrusters
* 10 Bar Facing Burpees
* 3' rest
Did the first round of thrusters with 17.5kg, then switched to front squats because of the shoulder... sigh
Jumping pull-ups were also joining the party. Finished the rounds in 4'37", 4'16" and 3'48".
Afterwards some accessory work: farmer hold of a "challenging weight", accumulate 4' of hold in 8'.
2x24kg kettlebells, finished it in 5'13". Had to break after 2', 1' and then 37".
#wod #crossfit #endgame #fitodon #FunctionalFitnessEndgame #gym #fitness