MONTAG, DIENSTAG, MITTWOCH & FREITAG

06:00 - 08:15

MONTAG - FREITAG

16:00 - 22:00

SAMSTAG

09:00 - 16:30

SONNTAG

10:30 - 14:00

19. September 2020

  • Home  
  • 19. September...

WOD – 20200919
Samstag, den 19.09.2020
Emanuel

Warm-up
Warm-up
2 rounds
– 10 Burpees
– 10 Lunges (e/s)
– 10 Jump Squats
– 10 Box Jumps

Workout
Metcon (AMRAP – Rounds and Reps)
A. AMRAP 10 (alt 1:1)
– 15 Air Squat
– 10 DB weighted jumping lunges ([email protected]/10kg)
– 5 Box (the orange one) Burpee broad jump
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 min
– 21 DB Clevage Cutter @22.5/15kg
– 21 Hollow Rocks
– 11 synchro Burpees
– 11 synchro DB / KB cleans [email protected]/15 or 2×24/16kg

Mobility
2 Rounds
– 1 Min. Couch Stretch e/s
https://www.youtube.com/watch?v=hWvcxiCG5To
– 1 Min. Instep Hamstring Stretch e/s
https://www.youtube.com/watch?v=8E9iFyPftXU
– 1 Min. Sitting Glute Stretch e/s
https://www.youtube.com/watch?v=i-oJeS0cHIc
– 1 Min. Dynamic Cobra Stretch
https://www.youtube.com/watch?v=8tjNVwKPpaQ

WhatsApp Schreib uns auf WhatsApp!
PROBETRAING ANMELDUNG