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10:30 - 14:00

24. Juni 2020

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WOD – 20200624
Mittwoch, den 24.06.2020
Dom | Philo

Warm-up
Warm-up
3 rounds
– 10 Scapular Push-Ups
– 10 Scapular Handstand Push-Ups
– 10 Single Arm DB Strict Press (e/s)
– 1 Wall Walk into 15-30 sec Wall-Facing HS Hold

Strength
Strict Handstand Push-Up (3 sets of max reps)
Scale in a way you’re able to do at least 5 reps each set.

Rest 90 sec between sets.

Workout
Metcon
3 rounds
– 10 Wall Angels
– 8-12 Cuban Press
Metcon (Time)
3 rounds
– 12 Front Squat
– 20 Line Touches
– 9 Push Press
– 20 Line Touches
– 6 Power Snatch
– 20 Line Touches

Barbell @30/45kg

Mobility
2 rounds
– 2 min dynamic Box Shoulder Stretch ( 10 sec in stretch position, 5 sec release)
https://youtu.be/O8RYkqUmGiM
– 1 min standing Side Bend Stretch (e/s)
https://youtu.be/AO6LlQHob1Q
– 1 min Neck Stretch (e/s)
https://youtu.be/mtQv1jQjEXk

Mobility (optional extra focus)
– 1 min elevated Instep w/ Thoracic Spine Rotation (e/s)
https://youtu.be/2nZlMaleb-Q
– 2 min Cat Cow
https://www.youtube.com/watch?v=MijEDww7Z9s
– 2 min release Shoulder Shrugs
https://youtu.be/yvFAHU4iLiA

Unsere Maßnahmen zu COVID-19

Deutsch

Anbei findet Ihr alle relevanten Daten für die Maßnahmen, welche wir ergriffen haben, um sicherzustellen, dass Ihr Euch so sicher wie möglich in unserer Halle beim Sport fühlen könnt.

English

Enclosed you will find all the relevant data for the measures we have taken to ensure that you can feel as safe as possible in our hall while playing sports. You will find attached our hygiene measures.

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