Samstag

20190223

Warm-Up
1 Runde
– Jump Rope

Specific Warm-Up
KB Swings
– 10 KB Deadlifts
– 10 KB High Pulls
– 10 KB Swings

TTB
– 3*3 Beat Swing
– 3*3 Beat Swing + Knee High
– 3*3 Beat Swing + Knee High + Kick

WOD Prep
2 Rounds: 3-2-1 Reps
– TTB
– KB Swings
– Burpess over KB

– Break before WOD –

WOD
4 x 2min on – 1 min off
Go as far as possible
12-10-8-6-4-2
– TTB
– KB Swings
– Burpee over KB

5 min Rest

3 x 1 min on 2 min off
– 12 Alt KB Front Rack Lunges (6L/6R)
– Amrap Box Step Overs with KB in FR