MONTAG, DIENSTAG, MITTWOCH & FREITAG

06:00 - 08:15

MONTAG - FREITAG

16:00 - 22:00

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09:00 - 16:30

SONNTAG

10:30 - 14:00

30. Oktober 2020

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WOD – 20201030
Freitag, den 30.10.2020
Flo | Saskia | Julian

Warm-up
Warm-up
– 5 min of Rope Skipping
(Jump Rope Boxer Skip, Single Under, Double Under)

– then –

2 rounds
– 3 Power Clean
– 3 Front Squat
– 3 Squat Clean
– 3 Strict Press
– 3 Push Press
– 3 Split Jerk

Warm-up
– 5 min of Rope Skipping
(Jump Rope Boxer Skip, Single Under, Double Under)

– then –

2 rounds
– 3 Power Clean
– 3 Front Squat
– 3 Squat Clean
– 3 Strict Press
– 3 Push Press
– 3 Split Jerk

Strength
Squat Clean and Jerk (5-5-3-3-1-1)
Performed as Squat Clean and Split Jerk.

Slowly increase the weight following the given rep scheme.

No fails until the end.

Pre-WOD
– Warm up to a single weight for the WOD
– Set up your bar

Workout
Metcon (AMRAP – Reps)
EMOM 15 min, alternating:
– 8 Power Clean + 40 DU
– 8 Front Squat + 40 DU
– 8 V-Ups + 40 DU

Bar @40/60kg

Scaling reps down to be consistent through out the workout.

Score for today is the total number of reps performed. Completion as prescribed gives you 720 reps.

Mobility
2 Rounds
– 1 min Calv Stretch e/s
https://youtu.be/Hqolo6PmYtA
– 1 min Sitting Glute Stretch e/s
https://youtu.be/i-oJeS0cHIc
– 30 sec Wrist Waves
https://youtu.be/Nz3zSDCMvXo
– 30 sec Wrist Circles
https://youtu.be/KQUHNGm1-9E
– 1 min Forearm Stretch
https://youtu.be/rWliTDwP5eM?t=57
– 1 min Squat Stretch
https://youtu.be/mT67_8ox-pk?t=57

Unsere Maßnahmen zu COVID-19

Deutsch

Anbei findet Ihr alle relevanten Daten für die Maßnahmen, welche wir ergriffen haben, um sicherzustellen, dass Ihr Euch so sicher wie möglich in unserer Halle beim Sport fühlen könnt.

English

Enclosed you will find all the relevant data for the measures we have taken to ensure that you can feel as safe as possible in our hall while playing sports. You will find attached our hygiene measures.

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