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

6. Januar 2022

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WOD – 20220106

Warm-up
Warm-up
– 500/400m row
3 rounds
– 3 Clean Pull
– 3 Power Clean
– 3 Front Squat
– 3 Strict Press
– 3 Push Press
– 3 Split Jerk

Mobility
– 10 Hip Opener e/s
– 10 T-Spine rotations e/s

Strength
Squat Clean and Jerk (EMOM 10 of 2 Clean & Jerk)
EMOM 10 min
– 2 Squat Clean & Jerks

Start around ~60% and build in weight over the EMOM

Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 min
– 6 Power Clean @50kg
– 6 Push Jerk @50kg
– 6 TTB

Score: Rounds & Reps

Scaling: Weight, Kneee-to-elbow, hanging knee raise

PROBETRAINING ANMELDUNG