31. Dezember 2019
Dez
31
WoD – 20191231
Holiday Opening Hours
31.12.2019 – Team WoD at 11:00
01.01.2020 – Classes at 16:30 | 17:45
31.12.2019 – Team WoD at 11:00
01.01.2020 – Classes at 16:30 | 17:45
Warm-up
Warm-up
2 Rounds
Each exercise 30 sec on, 30 sec off:
Row
Jumping-Jacks
Beatswings
Ring Rows
Wallball Sit Up
KB Push Press
Each exercise 30 sec on, 30 sec off:
Row
Jumping-Jacks
Beatswings
Ring Rows
Wallball Sit Up
KB Push Press
Team WoD
For parts A to E, teams perform AMRAPs in "You go, I go" principle.
Metcon (AMRAP – Rounds and Reps)
AMRAP 6min
6 Wallballs
6 Burpee over the MedBall
6 Wallballs
6 Burpee over the MedBall
Rest 3 min
Metcon (AMRAP – Rounds and Reps)
AMRAP 6mim
6 Pull Ups
6 Thruster @40/60kg
6 Pull Ups
6 Thruster @40/60kg
Rest 3 min
Metcon (AMRAP – Rounds and Reps)
AMRAP 6min
6 Box-Jumps
6 Deadlifts @80/100kg
6 Box-Jumps
6 Deadlifts @80/100kg
Rest 3 min
Metcon (AMRAP – Rounds and Reps)
AMRAP 6min
6 DB Snatches @15/22,5kg
6 Push Ups
6 DB Snatches @15/22,5kg
6 Push Ups
Rest 3 min
Metcon (AMRAP – Rounds and Reps)
AMRAP 6min
6 Russian-Swings @20/24kg
6 Sit Ups
6 Russian-Swings @20/24kg
6 Sit Ups
Rest 3 min
Metcon (AMRAP – Rounds)
AMRAP 6min
max Cal Row
while partner in
„Wall-Walk-"/HS Hold
max Cal Row
while partner in
„Wall-Walk-"/HS Hold
Julian