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

9. Juli 2020

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WOD – 20200709
Donnerstag, den 09.07.2020
Dom

Warm-up
Warm-up
3-4 rounds – 40 sec On, 20 sec Off
– Row
– Push-Up Plank
– Air Squat
– Burpee (1st round, Down&Up)

Workout
Metcon (Time)
2 rounds with 2 min rest between rounds
21-15-9
– Cal Row
63-45-27
– Double Unders

– rest 3 min –

5 rounds
– 25 Air Squats
– 25 Sit-Ups

There are 2 time caps for today’s session.

Time cap for the first part is 16 min, so the latest you get to start with the second part is 19 min.

Total time cap is 30 min, so you have at least 11 min for the second part.

Mobility
– 2 min. Downward Dog
– 2 min. Upward Dog/Cobra
– 1 min. Couch Stretch left
– 1 min. Couch Stretch right
– 1 min. Ankle Stretch (Dorsi Flexion in Lunge Position) left
– 1 min. Ankle Stretch (Dorsi Flexion in Lunge Position) right

Mobility (optional extra focus)
This week’s optional extra focus is on wrists and ankles. 1 round should be the minimum of work. If you have time aim for 2 or maximum 3 rounds.

– 2 min. Wrist Circles
https://youtu.be/KQUHNGm1-9E
– 2 min. Wrist Waves
https://youtu.be/Nz3zSDCMvXo
– 2 min. Wrist Push-Away (cross fingers, keep thumbs together, start thumbs at chest, push away hands horizontally)
– 2 min. Wrist Complex
https://youtu.be/ssYSZSobTIc

PROBETRAINING ANMELDUNG