MONTAG, DIENSTAG, MITTWOCH & FREITAG

06:00 - 08:15

MONTAG - FREITAG

16:00 - 22:00

SAMSTAG

09:00 - 16:30

SONNTAG

10:30 - 14:00

16. Februar 2021

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Home WoD – 20210216

Warm-up
Warm-up
3 rds (40 sec On / 20 sec OFF)
– Reverse Scapular Push-Ups
– High Knee Jumps
– External Rotation Plank-Position Scapular Push-Ups
– Half Burpees

Mobility
2 rds
– 45 sec Internal Shoulder Stretch /w Towel e/s
– 1 min Prayer-Stretch

Strength
Towel Actions
5 rds
– 12 Supermen ‘W’ Pulls 2 sec hold
– 12 Lying ITY each position /w 1 sec hold
– 12 alt. External Shoulder Rotations e/s /w 1 sec hold
1 min rest between rds

Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
– 10 alt. Towel Pull-Downs e/s
– 20 Odd-Object GTOH
– 10 Squat Double Jumps
– 20 Mountain Climbers e/s

Extra Mobility Routine

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