MONTAG, MITTWOCH & FREITAG

06:00 - 08:15

MONTAG - FREITAG

17:00 - 20:45

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09:00 - 16:30

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10:30 - 14:00

WOD – 20190510

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Freitag

20190510

Emanuel | Chris | Saskia


Warm-Up
3 Rounds
– 10 DB Front Rack Air Squats (light)
– 10 Strict Press (same DB)
– 10 Push Ups
– 10 SitUps


Strength / Skill
DB PCL into a Thruster (10 Total)
– 10 @ 5/10 kg
– 10 @ 5/10 kg
– 10 @ 10/15 kg
– 10 @ 15/22 kg


WoD
3 x 3min AMRAP with 1 min Rest between sets
– 3 DB Power Cleans (22.5/15kg)
– 6 Push-Ups
– 9 Air Squats

WoD
3 x 3min AMRAP with 1 min Rest between sets
– 3 DB Thrusters (22.5/15kg)
– 6 Push-Ups
– 9 Sit-Ups (feet anchored in DBs)

WoD
3 x 3min AMRAP with 1 min Rest between sets
– 3 DB Deadlifts (30/22.5kg)
– 6 Push-Ups
– 9 Pull-Ups

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