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

30. August 2021

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WoD – 20210830

Warm-up
Warm-up
3 rounds
– 8 Tuck Jumps
– 8 Good Mornings @ BB
– 8 Pike Push-Ups
– 8 Glute Bridges w/ 3 sec hold

Mobility
– 10 Cat Cow
– 45 sec Foward Fold
– 45 sec Prayer Stretch

Strength
Deadlift (EMOM 8 min)
After warming up to 60-70% of 1RM, EMOM 8 min of 5 Deadlifts.

Same weight across all 8 sets.

Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 min
– 6 HSPU
– 9 Box Jumps @24"/30"
– 12 Hang Clean High Pull @30/40kg

Score: Rounds + reps.

Scaling: Scale HSPU to get through them consistently.
Scaling can be done by putting mats below had or by switching to Pike Push-Ups.

PROBETRAINING ANMELDUNG