Samstag

20190216

Emanuel

Warm-Up
2 Rounds
– 3 min Jump Rope
– 15 in R1 20 in R2 AirSquats
Specific WarmUp: Wall Ball
– 10 WallBall Shots – Full Depth & Hit Target
– 10 WallBall Shots – Watch Breathing
– 10 WallBall Shots – Arm Movement Swimmer
– 10 WallBall Shots – Combine it all
Specific WarmUp: Toes2Bar
– 3*3 Beat Swings
– 3*3 Beat Swings + Knee High
– 3*3 Beat Swings + Knee High + Kick
Specific WarmUp: Burpee Pull Ups
– 2 * 5 Burpee Pull Ups
*Alt. Box Jump –> Jumping Pull Up
Specific WarmUp: Devils Press
– 2 * 5 Cleans & 3 Push Press
– 1 * 5 Devils Press
Plyo Depth Jumps of small Box between Sets
WOD Prep Session
„Cut the 0“ Reps of each Exercise & No Burpees

– WOD Prep Rest –
WOD
2 x 6 min on – 3 min off
* 20 Box Step Overs 20/24 with 10-22.5kg DB
* 30 Air Squats
* 10 TTB
* 20 WallBall Shots 6/9 KG
* 10 Devils Press @same weight
* 5 Burpee Pull Ups
*Match Score of the first Round*
Accessory
2 Rounds for Quality
* 20 Top Half Push Ups directly into 40 Sec Ring Support Hold
* 20 Bottom Hold Push Ups directly into 40 sec Chin over the bar hold
* Rest 2 min – repeat second round with more time