MONTAG, MITTWOCH & FREITAG

06:00 - 08:15

MONTAG - FREITAG

17:00 - 20:45

SAMSTAG

09:00 - 16:30

SONNTAG

10:30 - 14:00

WOD – 20190311

Montag

20190311

Dom

Warm-Up
EMOM12
1. 50sec Row (Light Pace)
2. 10 (slow) Squats + 10 Lunges
3. 5x10m Shuttle Run
4. 10 Amercian KB Swings + 10 Superman Rocks

Skill / Strength
On the 3:00 x 5
2 High Hang Squat Cleans
+2 Hang Squat Cleans
+2 Squat Cleans

-> start @ approx. 50% and increase each round
WOD
AMRAP12
3-6-9-12-…
Power Cleans 45/60kg
Front Squat
Bar Facing Burpees

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