MONTAG, MITTWOCH & FREITAG

06:00 - 08:15

MONTAG - FREITAG

17:00 - 20:45

SAMSTAG

09:00 - 16:30

SONNTAG

10:30 - 14:00

WOD – 20190209

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SAMSTAG

20190209

Emanuel

Warm-Up
3 Rounds
– 2 min JumpRope
– 8 Ring Rows
– 6 KB Swings
– 4 Goblet Squats
– 2 Burpees

Specific WU
BB Warm Up
– Deadlift
– Deadlift + Shrug
– Deadlift + Shrug + Clan
– Front Squat
– Strict Press
– Jerk

Strength / Minor
Prep WOD Weight to bar in 10 min.
– WOD Weight Clean and Jerk

WOD
For Time – TC 25Min
10 – Clean and Jerk @60/35 kg
20 – KB Swings @16/20 kg
30 – Alt. Single Arm KB/DB-Thruster @20/15/10 kg
40 – Pull Ups / Ring Rows
50 – Burpees over the Bar
60 – Wall Ball Shots @6/4 kg
70 – Goblet Squats

*Additional Scaling Option: 5/10/15/20/25/30/35

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