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

7. Januar 2022

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WOD – 20220107

Warm-up
Warm-up
For 8 min
– 10 Box Step-Ups
– 10 scap. Pull-Ups
– 10 Tuck Jumps
– 10 KB/DB Good Mornings

Mobility
– 45 sec dynamic Hamstring Stretch e/s
– 45 sec dynamic banded Lat Stretch e/s

Strength
Strict Pull-Up (5 rounds of 6-8)
Scale up (e.g. adding weight) or down (e.g. using bands) as needed
Bar Muscle-ups (10 min of practice)
Working on progressions:
Banded, jumping, beatswings, hips-to-bar

Workout
Metcon (Time)
3 rounds
– 20 heavy dual KB/DB Deadlifts
– 10 Box Jump @24"/30"

Time Cap: 9 min

PROBETRAINING ANMELDUNG