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 – 20190126

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Saturday

20190126

Emanuel

Warm-Up
2 Rounds
– 40 Jumping Jacks
– 8 Goblet Squats w/ DB
– 8 Cossack Squats
– 8 Groiners per Side

Specific Warm Up
2 Rounds
– Partner Hanging Shoulder Stretch 20 Sec
– 3 Strict Pull Ups
– 3 Kip Swings

Toes2Bar
– 3 Strict Ball Ups
– 3 Strict Toes to Bar
– 3 Kipping Ball Ups
– 2 Sets of 1 Kip Swing + 1 Kipping Ball Up + 3 Toes to Bar

BarBell Warm Up
– Snatch Deadlift + Shrugs
– Muscle Snatch
– Power Snatch
– Front Squat
– Push Press
– Thruster

* Complete 2 Sets of 4 Power Snatches + 4 Thrusters @WOD Weight

WOD
18-15-12-9-6-3
Men @35kg | Women @25kg
– Thrusters
– Power Snatches
– Toes 2 Bar

Cool Downs
– 1 Min Slow Walking Lunges
– 2 Min of seated forward Hamstring Stretches

PROBETRAINING ANMELDUNG