MONTAG, DIENSTAG, MITTWOCH & FREITAG

06:00 - 08:15

MONTAG - FREITAG

16:00 - 22:00

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09:00 - 16:30

SONNTAG

10:30 - 14:00

12. September 2020

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Fitness Bundesliga 2020
Fitness Bundesliga 2020
7. Spieltag

Workout
Fitness Bundesliga 2020 – Team WOD 1 (Time)
Relay MF – MF
12 Runden auf Zeit – 6 je Paar alternierend

– 8 Synchro Hang Power Clean (female: 40kg | male: 60kg)
– 12 Synchro Toes to Bar
– 8 Synchro Shoulder to Overhead (female: 40kg | male: 60kg)
– 12 Synchro Box Jump Over

Time Cap: 20 min
Fitness Bundesliga 2020 – Team WOD 2 (AMRAP – Reps)
Teams of 2 MM – FF
auf Reps

Hang Squat Snatches – 9min for reps
20 – 16 – 12 – 8 – 4 – max Reps
Male: 50kg | 60kg | 70kg | 80kg | 90kg | 100kg

Transition: 2 Minuten

Hang Squat Snatches – 9min for reps
20 – 16 – 12 – 8 – 4 – max Reps
Female: 35kg | 42.5kg | 47.5kg | 55kg | 60kg | 65kg

Tiebreak: Time after the first weight
Fitness Bundesliga 2020 – Team WOD 3 (Time)
Teams of 2 MF – MF
1 Work / 1 Rest
auf Zeit

TEAM A: 90 reps of
– Thruster (female: 30kg | male: 42.5kg)
– Bar-Facing Burpees

– directly into –

TEAM B: synchro everything | 21 – 15 – 9
– Thruster (42.5/30kg – 50/35kg – 60/42.5kg)
– Bar-Facing Burpees

Time Cap: 15 min
Fitness Bundesliga 2020 – Team WOD 4 (Time)
Relay M‑F-M‑F auf Zeit

1st male
– 20 cal. Row
– 20 Deadlifts @100kg
– 20 Chest to Bar

1st female
– 15 cal Row
– 20 Deadlifts @70kg
– 15 Chest to Bar

2nd male
– 20 cal Row
– 15 Deadlifts @125kg
– 10 Bar Muscle Ups

2nd female
– 15 cal Row
– 15 Deadlifts @90kg
– 5 Bar Muscle Ups

Time Cap: 13 min

Mobility
2 Round:
– 1 Min. Ankle Tilts e/s
https://www.youtube.com/watch?v=vMW_bIOhJm0
– 1 Min. Instep Half Hip Circles e/s
https://www.youtube.com/watch?v=i4KTSJndIMY
– 1 Min. Jefferson Curl
https://www.youtube.com/watch?v=5cIp4veAwWc
– 1 Min. Box Shoulder Stretch
https://www.youtube.com/watch?v=O8RYkqUmGiM
– 1 Min Wrist Complex
https://www.youtube.com/watch?v=ssYSZSobTIc

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