WOD – 20190524
Freitag
20190524
Emanuel | Chris | Saskia
Warm-Up
2 Rounds
– 250m Row
– 10 Beatswings
– 50 1.Rd SU / 2.Rd DU
– 10 Banded Good-Mornings
– 10 Push-Ups
Mobility
2 Rounds
– 60s Pike (standing forward Fold)
– 10 Wall-Squats
Strength / Skill
KB-Komplex
Work up to heavy or challenging Komplex (5 Sets)
– Russian Swing – American Swing – one-arm Russian Swing – one-arm American Swing – Clean&Jerk – Snatch – Windmill – Switch Arms – one-arm Russian Swing – one-arm American Swing – Clean&Jerk – Snatch – Windmill
WoD
AMRAP15
– 30 Burpees
– 30 DB Box Step Up (Open Standard, 1 DB)
– 100 Double-Unders
– 30 DB-Russian-Twist
