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

8. Januar 2022

  • Home  
  • 8. Januar...

WOD – 20220108

Warm-up
Warm-up
EMOM 9 – 45 sec on/15 sec off
1.min; SkiErg/Bike
2.min: KB Goblet Thruster (light weight!)
3.min: Burpees

Mobility
– 12 Cat-Cows
– 12 Russian Baby Makers

Team WoD
In teams of 2
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 min – divide as you like
– 60 Cal Ski
– 60 KB Snatches (it) @16/24 kg

Rest 1 min

Metcon (Time)
For time
3 rounds – divide as you like
– 25 Cal Bike
– 25 KB Squats

Rest 1 min

Time cap: 10 min
Metcon (AMRAP – Reps)
EMOM 10 min
odd: max Synchro Wallwalks
even: 10 Synchro Burpees

PROBETRAINING ANMELDUNG