MONTAG, DIENSTAG, MITTWOCH & FREITAG

06:00 - 08:15

MONTAG - FREITAG

16:00 - 22:00

SAMSTAG

09:00 - 16:30

SONNTAG

10:30 - 14:00

15. September 2020

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WOD – 20200915
Dienstag, den 15.09.2020
Saskia | Mira

Warm-up
Warm-up
3 rds
– 250/300m row
– 15 Goblet-Squats
– 10 DB S2OH

Pre-WOD
– build up to WoD weight and go through movements

Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 5 min
– 10/15 cal Bike
– 20 DB Hang Clean @1×15/22,5

rest 90 sec

AMRAP 5 min
– 25/30 cal Row
– 10 Devils Press @1×15/22,5

rest 90 sec

AMRAP 5 min
– 15 Burpees
– 20 DB Thruster @1×15/22,5

rest 90 sec

AMRAP 5 min
– 20 Wall-Balls
– 20 Russian Twist @1×15/22,5

Mobility
2 Rounds
– 1 min Couch Stretch e/s
https://youtu.be/hWvcxiCG5To
– 1 min Instep Stretch e/s
https://youtu.be/AUuVZRT72qM
– 1 min Glute Stretch e/s
https://youtu.be/i-oJeS0cHIc
– 1 min Instep Hamstring Stretch e/s
https://youtu.be/8E9iFyPftXU
– 1 min standing Forward Fold
https://youtu.be/tkUSInlEhI0

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