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

11. September 2021

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WoD – 20210911

Warm-up
Warm-up
Run 1 Lap around building complex
– then –
2-3 rounds (stick or BB)
– 10 Muscle Cleans
– 10 Front Squats
– 10 STOH
– 3 Wall Walks

Mobility
– 10 Cat-Cow
– 10 BB Front Rack Rotations e/s

Strength
Squat Clean and Jerk (5-3-3-1-1)
Build in weight each set. Performed as Squat Clean and Split Jerk. Drop and reset between every rep.

Workout
Metcon (Time)
As a team of 2
– 60 Cal Echo Bike
– 60 HSPU
– 60 Deadlifts @85/60kg
– 60 TTB
– 40 Cal Echo Bike
– 40 HSPU
– 40 Deadlifts @85/60kg
– 40 TTB
– 20 HSPU
– 20 Deadlifts @85/60kg
– 20 TTB

Time Cap: 30 min

Score: Time. Missing reps added as seconds to the time cap.

PROBETRAINING ANMELDUNG