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

27. August 2021

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WoD – 20210827

Warm-up
Warm-up
3 rounds
– 10 cal Row
– 10 Lunges e/s
– 10 Muscle Cleans (stick/BB)
– 10 STOH (stick/BB)

Mobility
– 10 The world’s greatest stretch e/s
– 10 Scorpion Stretch e/s

Strength
Split Jerk (Every 2 min for 10 min)
E2MOM 10
– 3 Split Jerks

Note: Building in weight across sets without a loss in form.

Workout
Metcon (Time)
Fitness Bundesliga – 21.4
18-15-12
– Thruster @ 30/42,5 kg
– Pull-Ups

– then –

9-6-3
– Cleans @ 60/90 kg
– Bar Muscle-Ups

Time Cap: 12 min

Score: Time. Missing reps added as seconds to the time cap.

Note: Power Clean as well as Squat Clean is allowed.

Scaling: Scale weights and pull-ups to get the first part done in 8 minutes or less. Find a challenging but doable weight for the second part and scale BMU with the most advanced Pull-Up progression you can do.

PROBETRAINING ANMELDUNG