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

19. Oktober 2020

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WOD – 20201019
Montag, den 12.10.2020
Jonny | Max | Thorben

Warm-up
Warm-up
2 rounds
– 5 Overhead Squat (Down Slow / Up Fast)
– 5 Overhead Squat (Down Slow / 3 sec hold at bottom / Up fast)

– then –

2 rounds
– 5 Snatch Pulls
– 5 Muscle Snatches
– 5 Power Snatch
– 5 Deep Power Snatch
– 5 Squat Snatch
*empty BB or light weight on second round

Strength
Squat Snatch (8 min to find a heavy single for the day)
Once you fail, you’re done!
2 Squat Snatch + 1 Hang Squat Snatch (Every minute on the minute for 5 min)
To be performed @65-80% of A.
Snatch Deadlift (3-5 sets of 3 @90-105% of A)

Workout
Metcon (Time)
– 14/18 HSPU
– 32/40 cal Row
– 10/14 HSPU
– 24/30 cal Row
– 6/10 HSPU
– 15/20 cal Row

Mobility
2 Rounds
– 2 min dynamic Box Shoulder Stretch (10 sec hold, 3 sec release)
https://youtu.be/O8RYkqUmGiM
– 2 min Pigeon Stretch e/s
https://youtu.be/d7nzZ68TC_c
– 2 min Instep Hamstring Stretch e/s
https://youtu.be/8E9iFyPftXU

PROBETRAINING ANMELDUNG