MONTAG, DIENSTAG, MITTWOCH & FREITAG

06:00 - 08:15

MONTAG - FREITAG

16:00 - 22:00

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09:00 - 16:30

SONNTAG

10:30 - 14:00

22. Juni 2020

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WOD – 20200622
Montag, den 22.06.2020
Jonny | Max | Thorben | Mira

Warm-up
Warm-up
AMRAP 9 min
– 9 Reverse Lunge (e/s)
– 9 Russian Baby Maker
– 9 Warrior Squats (9 rotations to each side)
– 9 Air Squats with a 3 sec descend

Strength
Back Squat (Every 2 min, 10 jumping squat into 5 back squat)
E2MOM for 10 min (5 rounds)
10 jumping squats directly into 5 back squat

Build in weight over the 5 sets.

Workout
Metcon (3 Rounds for reps)
AMRAP 3 min
– 15 Thruster
– 15 Bar Facing Burpee Over Bar
– max alternating Front Rack Reverse Lunge

– rest 90 sec –

AMRAP 3 min
– 12 Thruster
– 12 Bar Facing Burpee Over Bar
– max alternating Front Rack Reverse Lunge

– rest 90 sec –

AMRAP 3 min
– 9 Thruster
– 9 Bar Facing Burpee Over Bar
– max alternating Front Rack Reverse Lunge

Barbell @35/50kg

Today’s score is the number of reps performed in each round. It’s also taking into account the thruster and burpees. For example, if you get to the lunges in round 1, your score is 30 + the number of lunges. Every lunge counts as a rep.

Mobility
2 rounds
– 1 min sitting Glute Stretch (e/s)
https://youtu.be/i-oJeS0cHIc
– 1 min Couch Stretch (e/s)
https://youtu.be/hWvcxiCG5To
– 1 min Box Shoulder Stretch
https://youtu.be/O8RYkqUmGiM

Then
– 2 min Frog Stretch
https://youtu.be/IOyp2yf6qIs

Mobility (optional extra focus)
– 2 min lying Overhead Spine Halos (e/s)
https://youtu.be/mFHJynMFaxo
– 2 min realse Shoulder Shrugs
https://youtu.be/yvFAHU4iLiA

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