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. September 2021

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WoD – 20210914

Warm-up
Warm-up
3 rounds
– 8 Single KB Snatches e/s
– 8 Single KB STOH e/s
– 8 Single Lunges e/s (rd2: Goblet Lunges, rd3: KB OH)
– 8 Burpees

Mobility
– 45 sec Lat Prayer Stretch e/s
– 45 sec Wall Hinge

Strength
KB Complex (3-4 rounds)
KB Complex (which has to be performed uunbroken):
– 5 Double KB Snatches
– 5 Double KB S2OH
– 5 Double KB OH Lunges e/s

Workout
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
– Dual KB Thruster @2×16/24kg
– Bar-facing Burpees

Time Cap: 15 min

Score: Time. Add missing reps as seconds to time cap.

PROBETRAINING ANMELDUNG