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

2. Dezember 2022

  • Home  
  • 2. Dezember...

WOD 12/02/2022

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate
4:00 Row (slow and stead)
-into-
2 sets:
10 Alternating V-ups
10 Hollow Rocks
10 Kip Swings
5 Hanging Knee Raises

WOD-Prep
2 sets:
5 Abmat Sit-ups
3 Toes to Bar
Workout (2 Rounds for reps)

Haupai Pie

2 sets:
50 Abmat Sit Ups
50 Toes to Bar
-rest 5 minutes between sets-

Target time each set: 6-8 minutes
Time cap each set: 10 minutes

Accessory (3 Rounds for reps)

3 Sets:

  • 15 m. Sled Push (heavy) OR 15 m. Farmers Carry (heavy)
  • 10 Bulgarian Split Squats (each side)
Cooldown/Mobility

1:00 Barbell Grip Smash (each side)
1:00 Seal Pose (each side)
1:00 Lacrosse Ball Smash (each side)

PROBETRAINING ANMELDUNG