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

24. September 2021

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WoD – 20210924

Warm-up
Warm-up
0:00-3:00
– 30 Buttkickers (stationary) e/s
– 10 Scap Pull-Ups
– 10 Air Squats

3:00-6:00
– 30 DU (Practice)
– 5 Pull-Ups
– 5 Jumping Squats

Mobility
– 45 sec Plantar Fascia Wall Stretch e/s
– 45 sec T-Spine Rotations e/s

Workout
Metcon (Time)
"Rowing Emily"
10 rounds
– 30 Double Unders
– 15 Pull-Ups
– 30 Air Squats
– 100/125m Row

Rest 2 min between rounds

Time Cap: 40 min

Score: Time. Add missing reps as seconds to time cap. 100/125m row correspond to 1 rep.

Scaling:
– 20 sec DU practice, Double Taps
– Scale Pull-Ups to get reps done within 1 min or less.
Use Ring Rows, Banded Pull-Ups or Bent-Over Rows as scaling options.

PROBETRAINING ANMELDUNG