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 – 20190425

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Donnerstag

20190425

Julian


Warm-Up
5 min DU / TU Practice
2 rds
– 10/8 cal row
– 5 Russian-Twists @8/12
– 5 Hollow-Rocks + 5 Superman-Rocks
– 10 Beatswings
– 5 Hanging-Leg-Raises w/out Shoulder
– 5 Front-Lever-Pushes


Mobility
2 rds
– 60 sec Seated Forward-Fold
– 15 Pass-Throughs


Skill
T2B
4 rds
Intermediate:
– 5 Standing Banded-Beatswings w/ stick
– 5 Box-Beatswings
– 5 Beatswings to Straight Leg-Raises

Advanced:
– 7 Slow-Motion T2B
– 3 Hip-to-Bars
– 3 Box-Support-Hold-Leg-Raises


WOD
AMRAP 8
– 300m run
– 20 Sit-Ups
– 10 Push-Ups
– 5 stricte T2Bs
– 5 stricte HSPUs
– 10 Burpees
– 20 Box-Jump-Overs

PROBETRAINING ANMELDUNG