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

WOD – 20180723

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WOCHENTAG

20180723

Mira/David

Warm-Up
EMOM 10

– 10cal Row

– 10 Burpees

– 10 Lunges (es)

– 10 1-Arm KB Swings @12/16

– 3 Wall Walks
Mobility
– Banded Lat Stretch

– Front/Back Rack Mobility
Skill/Strength

5 Rounds

– 5 Push Press (incr. weight each round)

– Max. Strict Pull Ups
WOD
21-15-9

DB Hang Snatch @15/22.5

DB Walking Lunges @15/22.5

2min Rest

15-12-9

DB Hang Clean & Jerk @15/22.5

Jumping Lunges

2
PROBETRAINING ANMELDUNG