MONTAG, DIENSTAG, MITTWOCH & FREITAG

06:00 - 08:15

MONTAG - FREITAG

16:00 - 22:00

SAMSTAG

09:00 - 16:30

SONNTAG

10:30 - 14:00

7. August 2020

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WOD – 20200807
Freitag, den 07.08.2020
Emanuel | Christopher | Chris | Max

Warm-up
Warm-up
AMRAP 9 min
– 9 Down & Up
– 9 Air Squat -> Back Squat
– 9 Sit-Ups
– 9 Wall-Ball Shot

Pre-WOD
– go through the movement standards

Workout
Metcon (Time)
– 100 Wall-Ball Shot @6/9kg
– 100 Back Squat @40/60kg
– 100 Burpee
– 100 TTB
*distribute the work as wanted

Mobility
3 Rounds
– 1 Min. Dynamic Cobra Stretch
https://www.youtube.com/watch?v=8tjNVwKPpaQ
– 1 Min. Worlds Greatest Stretch e/s
https://www.youtube.com/watch?v=tAET6mssDuM

Mobility (optional extra focus)
This week’s optional extra focus is a basic 11 min routine. Perform this routine every day, either directly after getting up or just before going to bed (or both).

– 1 min Wrist Waves
https://youtu.be/KQUHNGm1-9E
– 1 min Wrist Complex
https://youtu.be/ssYSZSobTIc
– 2 min Pec Stretch e/s
https://youtu.be/D7R3HFg_Bso
– 2 min Instep Half Hip Circles e/s
https://youtu.be/i4KTSJndIMY
– 1 min Jefferson Curl
https://youtu.be/5cIp4veAwWc

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