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. Dezember 2021

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WOD – 20211227

Warm-up
Warm-up
3 rounds
– 10 Air Squats -> Medball Thruster -> WBS
– 5 Burpees
– 10 Box step-Ups -> Box Jumps
– 5 Inch Worm

Mobility
– 10 T-Spine Rotations e/s
– 60 sec dynamic Boy Shoulder Stretch

Strength
Handstand Push-ups (EMOM 6 min)
1-5 strict HSPU

Scaling: (Box) Piked Push-Ups

kipping Handstand Push-Up (EMOM 6 min)
5-10 kipping HSPU

Scaling: 30 sec HS Hold/Box Piked HS Hold

Workout
Metcon (Time)
– 50-40-30-20-10 WallBalls @6/9 kg
– 15 Burpee Box Jump Overs @20"/24"

Time Cap: 15 min

Score: Time. Missing reps as secs.

PROBETRAINING ANMELDUNG