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

20. September 2021

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WoD – 20210920

Warm-up
Warm-up
For 9 min
– 20 Air Squats
– 10 Plate G2OH
– 5 Down-Ups

Remaining time of the 9 min:
– Start w/ the empty bar and building up your Deadlifts until the end of the nine minutes
– Complete 2 Burpess any time you change plates

Mobility
– 30 sec Downward Dog into
– 30 sec Cobra into
– 30 sec Downward Dog into
– 30 sec Cobra

Strength
Deadlift (5 sets of 5)
Performed @80-85% of 1RM.

Rest 2 min between.

Workout
Metcon (3 Rounds for reps)
3 sets
AMRAP 3 min
– 3 Thrusters (42.5/60 kg)
– 6 Lateral Burpees Over Bar

Rest 1 min between rounds

Score: Number of reps each round.

PROBETRAINING ANMELDUNG