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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

9. Oktober 2020

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WOD – 20201009
Freitag, den 09.10.2020
Emanuel | Flo

Warm-up
Warm-up
AMRAP 6 min
– 6 Air Squat
– 6 alternating DB Snatch (light weight)
– 6 Wall-Balls
– 6 alternating DB Hang C&J (light weight)

– into –

– 3 min of Rope Skipping

Pre-WOD
– discuss workout flow
– distribute class accordingly for use of bikes

Workout
Today’s workout has 4 parts with each part being 7 minutes. Rest 2 minutes between parts.
Metcon (AMRAP – Reps)
Max Double Under in 7 min
Metcon (AMRAP – Rounds and Reps)
AMRAP 7min
– 10 Wall Balls
– 10 alternating DB Snatch @15/22.5kg
Metcon (AMRAP – Reps)
Max calories on the Assault Bike in 7 min
Metcon (AMRAP – Rounds and Reps)
AMRAP 7min
– 10 Box Jump Over @20/24"
– 10 DB Hang Clean & Jerk* @15/22.5kg
*alternate hands every 5 reps

Mobility
2 Rounds
– 1 min Wrist Complex
https://youtu.be/ssYSZSobTIc
– 1 min Calv Stretch e/s
https://youtu.be/Hqolo6PmYtA
– 1 min Couch Stretch e/s
https://youtu.be/hWvcxiCG5To
– 1 min Sitting Glute Stretch e/s
https://youtu.be/i-oJeS0cHIc

PROBETRAINING ANMELDUNG