FREITAG

20180907

Emanuel

Warm-Up
ROW
– 2 Min
2 Rounds of:
– 10 x Wallballs
– 10 x Push Press
– 10 x Sumo Deadlift High-pull

WOD – “Fight Gone Bad!”
3 rounds for total points of
– 1:00 x Wallball (9/6 KG)
– 1:00 x Sumo Deadlift High-Pull (35/25 kg)
– 1:00 x Box Jump (24/20”)
– 1:00 x Push Press (35/25 kg)
– 1:00 x Row (Kcal)
– Rest 1:00

Notes: In this workout, you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. After each minute of work elapses athletes must move to next station immediately. One point is given for each rep, except on the rower where each calorie is one point.

Mobility
18 min EMOM:
– Min 1: Pike stretch
– Min 2: Active hip extension
– Min 3: Hip flow
– Min 4: Anterior shoulder stretch
– Min 5: Active shoulder rotations 30 seconds anterior/posterior
– Min 6: Wrist flow