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06:00 - 13:15

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06:00 - 10:00; 12-13:00

MONTAG - FREITAG

16:00 - 22:00

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09:00 - 16:30

SONNTAG

10:30 - 14:00

8. Oktober 2020

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WOD – 20201008
Donnerstag, den 08.10.2020
Dom | Chris

Warm-up
Warm-up
-60 sec Couch Stretch (e/s)
3 rounds
– Row 200m
– 10 Plank Push Ups (e/s)
– 5 Half Turkish Get Ups (e/s)

Strength
3 Rounds
– 10 Ring Body Saw
– 20 Hanging Flutter Kicks

Pre-WOD
– discuss workout movements and standards
– buiild to workout weight

Workout
Metcon (Time)
3 Rounds
– 500m Row
– 30 Courtesy Lunges @ 24/16 kg
– 20 Burpee to Plate (use 20kg plate)

Mobility
2 Rounds
– 1 min Dynamic Cobra Stretch
https://www.youtube.com/watch?v=8tjNVwKPpaQ
– 1 min Couch Stretch e/s
https://www.youtube.com/watch?v=hWvcxiCG5To
– 1 min Lying OH Spine Halos e/s
https://www.youtube.com/watch?v=mFHJynMFaxo&t=6s

PROBETRAINING ANMELDUNG