MONTAG, & FREITAG

06:00 - 13:15

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06:00 - 10:00; 12-13:00

MONTAG - FREITAG

16:00 - 22:00

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09:00 - 16:30

SONNTAG

10:30 - 14:00

21. August 2020

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WOD – 20200821
Freitag, den 21.08.2020
Flo | Chris | Max

Warm-up
Warm-up
2 Rounds
– 250/200m Row
– 200m Run
– 10 Air Squat
– 10 Renegade Rows (in total)
– 1 Wall Walk

Pre-WOD
– go through Man Makers and build to workout weight

Workout
Metcon (5 Rounds for reps)
Every 6 min for 30 min (5 rounds)
– 500/400m Row
– 400m Run
– max Man Maker @2×15/22.5kg

If necessary, scale Row and Run, so that there is at least 1 min to work on Man Makers.

Today’s score is the number of reps in each round.

Mobility
2 Rounds
– 1 min Couch Stretch e/s
https://youtu.be/hWvcxiCG5To
– 1 min Frog Stretch
https://youtu.be/IOyp2yf6qIs
– 1 min Dynamic Rhomboid Stretch
https://youtu.be/i59OoOSfFjo
– 1 min Release Shoulder Shrugs
https://youtu.be/yvFAHU4iLiA

Mobility (optional extra focus)
This week’s optional extra focus routine is about our wrists and ankles. If you have time perform this routine twice a day.

– 10 slow Cat-Cow (focus on your breathing)
https://www.youtube.com/watch?v=MijEDww7Z9s
– 1 min Wrist Circles (change direction after 30 sec)
https://youtu.be/KQUHNGm1-9E
– 1 min Wrist Waves (change direction after 30 sec)
https://youtu.be/Nz3zSDCMvXo
– 1 min Wrist Complex
https://youtu.be/ssYSZSobTIc
– 1 min Ankle Circles e/s (change direction after 30 sec)
https://youtu.be/knfWiE3_rNg
– 1 min Ankle Tilts e/s (change direction after 30 sec)
https://youtu.be/vMW_bIOhJm0
– 10 slow Jefferson Curl
https://youtu.be/5cIp4veAwWc

PROBETRAINING ANMELDUNG