MONTAG, DIENSTAG, MITTWOCH & FREITAG

06:00 - 08:15

MONTAG - FREITAG

16:00 - 22:00

SAMSTAG

09:00 - 16:30

SONNTAG

10:30 - 14:00

27. Oktober 2020

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WOD – 20201027
Dienstag, den 27.10.2020
Saskia | Mira

Warm-up
Warm-up
AMRAP 9 min
– 10 Air Squats
– 10 Glute Bridges
– 10 Wall Squats
– 10 Good Mornings
Every 90 sec complete 5 Burpees

Then 2 rds:
– 60 sec Squat Stretch
– 30 sec Couch Stretch e/s

Strength
Today*s strength part is the 3rd iteration of the 20 rep Back Squats. Goal for today is to build to a heavy set of 20 Back Squats, increasing the weight compared to the last time.
Back Squat (Build to a heavy set of 20 reps)
Increase the weight compared to 21.10.2020

Pre-WOD
– set up your rower and warm-up
– perform 3 rounds of
5 cal Row (increasing effort)
5 Burpees

Workout
Today’s workout is an all-out sprint with a 5 min time cap. Only choose the RX+ variation (more reps) if confident to finish within the time cap. Intensity over volume here!
Metcon (Time)
Female:
12-8-4
Cal Row
Burpee

Male:
15-10-5
Cal Row
Burpee

RX+
♂ 21-15-9
♀ 18-12-6

Mobility
2 Rds
– 1 Min Jefferson Curl
https://www.youtube.com/watch?v=5cIp4veAwWc
– 1 Min Couch Stretch e/s
https://www.youtube.com/watch?v=hWvcxiCG5To
– 1 Min Pec Stretch e/s
https://www.youtube.com/watch?v=D7R3HFg_Bso

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