MONTAG, & FREITAG

06:00 - 13:15

MITTWOCH

06:00 - 10:00; 12-13:00

MONTAG - FREITAG

16:00 - 22:00

SAMSTAG

09:00 - 16:30

SONNTAG

10:30 - 14:00

1. Mai 2021

Home WoD – 20210501

Warm-up
Warm-up
3 rds
– 10 Kang Squats
– 10 Anfersen e/s
– 10 Down-Ups
– 10 Good Mornings

Mobility
2 rds
– 10 Low Cossack Squats i/t
– 30 sec Puppy Dog

Strength
(Lower) Back / Posterior Chain
I) EMOM 10
Single Leg Romanian Deadlift
1. min: 12 Reps Left Leg
2. min: 12 Reps Right Leg

II) EMOM 5
– 15 Weighted Good Mornings

Workout
Metcon
In teams of 2
AMRAP 10
– 30 Hops over Backpack
– 16 Shoulder Taps in Plank e/s
– 30 1 1/2 Air Squats
– 16 V-Ups

Rest 4 min

4 rds (TC 10 min)
– 20 Alt. OH Lunges i/t
– 18 Thruster w/ Backpack
– 16 Devil Press

Rest 5 min

For time (TC 10 min)
– 80 Pistols
– 80 Hand release Push-up+ Burpee

Divide any way you want!

PROBETRAINING ANMELDUNG