Montag

20181224

Emanuel

Warm-Up
1 round
– 200M Easy Row
– 15 Gobblet Squats
– 20 Mountain Climber
– 10 Pass through in squat
– 10 Walking Lunges with pass troughs
– 10 push ups into 30 sec downward dog
– 10 Walking Lunges with pass troughs

Specific Warm up – EMOM 8 min
Odd Minutes
– Set 1: 5 Reps with Empty Bar
– Set 1: 5 Reps with light Bar
– Set 1: 5 Reps with WOD weight
– Set 1: 5 Reps with WOD+ weight
Even Minutes
– Set 1: 5 Broad Jumps
– Set 1: 3 Box Jumps to low position
– Set 1: 3 Box Jumps to Medium Box
– Set 1: 3 Box Jumps to WOD Height

WOD – Adapted due to weather conditions
1 Round – 21-15-9
– Overhead Squats @42.5/30kg
– Box Jumps

Cool Down
– 2 min HS in 5 attempts max
– Foam Roll Quads 2 min per side
– Couch Stretch 2 min per side