MONTAG, DIENSTAG, MITTWOCH & FREITAG

06:00 - 08:15

MONTAG - FREITAG

16:00 - 22:00

SAMSTAG

09:00 - 16:30

SONNTAG

10:30 - 14:00

18. September 2020

  • Home  
  • 18. September...

WOD – 20200918
Freitag, den 18.09.2020
Emanuel | Flo

Warm-up
Warm-up
3 rounds
– 10 Glute Bridge with a 2 sec hold
– 10 Warrior Squat (5 each side)
– 10 Wall Squat
– 10 BB Elbow rotation (5 each side)

CNS activation
2-3 sets of 3 seated vertical jumps

Strength
Today’s strength part is the next iteration of our Front Squats.
Further decreasing the reps in order to increase the weight.
Goal is to pick one weight (heavier than on 04.09.) and do 5 sets with it.
Front Squat (5 sets of 3)
Build in weight comapred to 04.09.2020 (5×3)

Rest 3 min between sets

Pre-WOD
– go through WOD movements

Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 min
– 12 MedBall Squat Clean @6/9kg
– 12 Wallball @6/9kg
– 12 alternating Box Step Up @20/24"

Mobility

WhatsApp Schreib uns auf WhatsApp!
PROBETRAING ANMELDUNG