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09:00 - 16:30

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10:30 - 14:00

WOD – 20190420

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Samstag

20190420

Emanuel


Strength
Snatch
1. Build to a heavy 3 RM
2. Drop down to 90% and perform three more sets of three reps.

Good mornings
– Build to a heavy 8RM.

Dimmel deadlift
– 3 x 20
Skill
3 x 2 min on – 1 min off:
– 10m FR walking lunges 2x 12-24kg KB
– 20 Air squats
– 10m FR carry 12-24kg 2x KB
– 20 Jumping lunges

5 min Rest

3 x 1 min on – 2 min off:
– 15/10cal row
– AMRAP burpees over the rower
Accessory – Dumbbell circuit with 2 x dumbbells
3 rounds
– 10 Double snatch (from hang)
– 10 Double Russian swings
– 10 Double clean (from hang)
– 10 Double jerk
– 10 Alternating single arm jerk

Build up to heaviest set that can be done unbroken.
*Rest 2-3 minutes between rounds.*

Unsere Maßnahmen zu COVID-19

Deutsch

Anbei findet Ihr alle relevanten Daten für die Maßnahmen, welche wir ergriffen haben, um sicherzustellen, dass Ihr Euch so sicher wie möglich in unserer Halle beim Sport fühlen könnt.

English

Enclosed you will find all the relevant data for the measures we have taken to ensure that you can feel as safe as possible in our hall while playing sports. You will find attached our hygiene measures.

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