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

28. Dezember 2021

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WOD – 20211228

Warm-up
Warm-up
– 3 min Cardio

3 rounds of 3 reps @ empty BB/Stick:
– High Hang Sntach High Pulls
– Hang Muscle Snatch
– Overhead Squats
– Snatch Balance
– Squat Snatch

Mobility
– 10 Wall Squats
– 60 sec dynamic Samson Stretch e/s

Strength
Squat Snatch (5-3-3-2-2-1-1)
In total, 7 sets with increasing weight and decreasing reps.

Workout
Metcon (Time)
3 rounds
– 7 Deadlifts @ 55/80
– 3 TTB
– directly into –
4 rounds
– 5 Deadlifts @ 70/100
– 5 TTB
– directly into –
5 rounds
– 3 Deadlifts @ 85/120
– 7 TTB

Time Cap: 10 min

Score: Time. Missing reps as secs.

Scaling: Scale weight, so you can do all DL unbroken and with good form.

PROBETRAINING ANMELDUNG