MONTAG, DIENSTAG, MITTWOCH & FREITAG

06:00 - 08:15

MONTAG - FREITAG

16:00 - 22:00

SAMSTAG

09:00 - 16:30

SONNTAG

10:30 - 14:00

12. Januar 2021

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Home WoD – 20210112

Warm-up
Warm-up
4 rds
– 20 Double Tabs
– 10 Sit-Ups
– 20 High Knees i/t
– 10 Bent over Rows
– 5 Wall Squats

Mobility
– 1 min Couch Stretch e/s
– 1 min Calf Stretch e/s

Strength
5 rds
– 15 reps Bodenrudern
– 15 Single Arm Rows e/s

1 min rest between rds

Workout
Metcon (Time)
5k run

For an in-house alternative, see B.

Only do ONE of the two!

Metcon (Time)
3 rds
– 50 Burpees
– 75 Jumping Jacks
– 50 High Knees i/t
– 75 Jumping Jacks
– 50 Mountain Climbers i/t
– 75 Jumping Jacks

Accessory
3 rds
– 5-10 Dragon Flags
– 15 Side Plank Pulses e/s
– 15 Superman Rocks

Extra Mobility Routine

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