MONTAG, MITTWOCH & FREITAG

06:00 - 08:15

MONTAG - FREITAG

17:00 - 20:45

SAMSTAG

09:00 - 16:30

SONNTAG

10:30 - 14:00

WOD – 20181130

Freitag

20181130

Emanuel

Warm-Up
2 Rounds
– 10 Forward T-Cup each arm
– 10 Snow Angels
– 10 Cuban Rotations
– 20 sec Wrist Flow
Strength
Build to 1 RM Strict Press
Then for Time, based on 1 RM
– 10 reps @ 50%
– 08 reps @ 60%
– 06 reps @ 70%
– 04 reps @ 80%
– 02 reps @ 90%
Skill
3 Rounds of
– 10 Jefferson Curls
– 20 Pike Compression

3 Rounds of each
– 5 Kip swings + 5 Knees to chest
– 5 Knees to chest + 5 Knees to chest then kick the bar

WOD
5 Rounds
– 7 HPC + Strict Press
– Rest 15 sec
– 20 TTB unbroken
2 Min Rest

1
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