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 – 20190316

  • Home  
  • WOD –...

SAMSTAG

20190316

Emanuel

Warm-Up
2 Round
– 1 x Suicide Drill (easy going – 0-5-0-10-0-15-0-20)
– 1 x Jump Rope 5 min
– 10 x KB Deadlifts
– 10 x KB High Pulls
Specific Warm-Up
– Sumo DLHP; work up to WOD weight
– Row Warm Up
Pre-WOD
2 Rounds – Easy
– 5 Sumo Deadlift High-Pulls (42.5 / 30 kg)
– 7 Box Jumps (24/20 in)
– 15 Double-Unders
WOD
7 Rounds for Time
– 7 Sumo Deadlift High-Pulls (42.5 / 30 kg)
– 16 Box Jumps (24/20 in)
– 45 Double-Unders

Cash-Out
2019 meter Row

PROBETRAINING ANMELDUNG