MONTAG, MITTWOCH & FREITAG

06:00 - 08:15

MONTAG - FREITAG

17:00 - 20:45

SAMSTAG

09:00 - 16:30

SONNTAG

10:30 - 14:00

WOD – 20181207

Freitag

20181207

Emanuel

Warm-Up
10 Min Running Clock – steady Pace Row
– Even Min: 10 lateral lunges
– Odd Min: 10 HipFlow
Strength
Front Squat
– Build to a heavy 4 reps
– @80% 3*8
Single Leg Step-ups + Jump on20/24in
– 3 x 10 reps each leg
WOD
5 Rounds for Time
– 15/10 Cal Row
– 10 DB hang clean 2 x 10 – 22,5kg
– 10 DB STOH 2 x 10– 22,5kg

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