MONTAG, MITTWOCH & FREITAG

06:00 - 08:15

MONTAG - FREITAG

17:00 - 20:45

SAMSTAG

09:00 - 16:30

SONNTAG

10:30 - 14:00

WOD – 20190415

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Montag

20190415

Saskia/Julian/Chris


Warm-Up
2 Rounds
– 60 Single-Unders / 20 Double-Unders
– 10 Push-Ups
– 10 Scapula Pull-Ups
– 10 Air-Squats
– 10 Burpees

Mobility
– 60s Seal-Pose
– 60s Puppy-Dog

Pre-WOD
– 16 DU
– 4 DB Snatches @lower weight
– 2 one arm DB-OH-Lunge e/s per arm @lower weight
– 16 DU
– 4 DB Snatches @Wod weight
– 2 one arm DB-OH-Lunge e/s per arm @Wod weight

WOD
AMRAP 15
– 32 DU
– 16 DB Snatches @15kg/22,5kg
– 4 alternating one arm DB-OH-Lunge e/s (per arm)
– 2 Rope Climbs

Post-WOD
Lern new gymnastics movement
L-Sit/Straddle press into Handstand
– Practice L-Sit/Straddle @Bottom @Ring support hold or Boxes
– Practice Tuck Hold @Bottom @Ring support hold or Boxes
– Practice HS-Hold free or @Wall
– Practice L-Sit/Straddle Press into HS
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