MONTAG, DIENSTAG, MITTWOCH & FREITAG

06:00 - 08:15

MONTAG - FREITAG

16:00 - 22:00

SAMSTAG

09:00 - 16:30

SONNTAG

10:30 - 14:00

22. Oktober 2020

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WOD – 20201022
Donnerstag, den 22.10.2020
Dom

Warm-up
Warm-up
3 Rounds
– 20 Russian KBS
– 10 KB Upright Row
– 10 Toes-To-KB
– 5 Half Turkish Get Up (each side)

Strength
Today’s focus is on building strenght for the gymnastic movements. Rest 1 minute after the Pull-Ups (A1) and 2 minutes after the Toes-To-Bar (A2).
Strict Pull-Up (3-4 sets of max reps)
Strict Toes-To-Bar (3-4 sets of max reps)

Pre-WOD
– go through movements
– build to workout weight

Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 min
– 12 KB Floor Press @2×16/24kg
– 12 KB Gorilla Row @2×16/24kg
– 12 KB Tricep Extension @1×16/24kg
– 12 KB Crush Grip Curl @1×16/24kg

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