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. Oktober 2022

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WOD 10/07/2022

Warm-Up
A. Tabata (20 sec on/10 sec off; 4 rds each exercise)
– Row (~70% effort; w/ loose straps)
– Side-Plank (switch sides every rd)

B. Tabata (20 sec on/10 sec off; 4 rds each exercise)
– Cossack-Squats (switch sides every rd)
– Samson-Stretch (switch sides every rd)

Workout
Metcon (21 Rounds for reps)

„LION“
 

Teams of 2
A. For time
– 150/165/180 cal row* (FF/FM/MM)
*split anyhow

– Rest 3:00

B. For time
10 rds each athlete (YGIG; 20 rd i/t)
– 8/10 cal row

Part 1:
Target time: 6-8 minutes
Time cap: 10 minutes

Part 2:
Target time each set: 25-35 seconds
Time cap each set: 45 seconds

 

Score: Total time needed (incl. 3 min of rest)

Gymnastics
Metcon (Checkmark)

Skill Progression (Low Ring Muscle Up)

Ring Muscle Ups
– 10-12 minutes practice-

Cooldown/Mobility
Metcon

1 min Barbell Quad Smash (each)
1 min Lacrosse Ball Smash
1 min trap smash with Barbell (each side)

PROBETRAINING ANMELDUNG