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

14. Januar 2022

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WOD – 20220114

Warm-up
Warm-up
EMOM 9 min (~50sec of work each minute)
1.min: Row
2.min: alternating Plank Shoulder Taps
3.min: Wall Squats
– into –
– 1 min Overhead Squat Hold (stick or empty BB)

Mobility
2 rounds
– 5 Russian Baby Maker
– 5 BTN Sotts Press with stick

Strength
Today’s strength part consists of two 5min EMOMs. Rest 2 min between the two EMOMs
Overhead Squat (EMOM 5 min of 6)
Performed at 60-70% of 1RM
Overhead Lunge (EMOM 5 min of 10 (it))

Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 17 min
– 25 Cal Row
– 15 Thruster @30/40kg
– 5 Wall Walks

Score: Rounds + reps.

Scaling: Weight/cal. Height on Wall Walks.

PROBETRAINING ANMELDUNG