MONTAG, MITTWOCH & FREITAG

06:00 - 08:15

MONTAG - FREITAG

17:00 - 20:45

SAMSTAG

09:00 - 16:30

SONNTAG

10:30 - 14:00

WOD – 20190607

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Freitag

20190607

Emanuel / Chris / Julian


Warm-Up
2 rds
– 10 cal row
– 1 Lane Bear-Walk
– 10 Hanging Scapular-Rotations (1. rd forward / 2. rd backward) 
– 1 Lane Inch-Worm
– 10 Ring-Rows
– 1 Lane Single-Arm KB-OH Duck-Walk @8/12 (1. rd left arm / 2. rd right arm)


Mobility
– 12 Pass-Throughs
– 12 Eccentric Loaded Box-Shoulder-Stretches
– 12 Floor-Angels


Strength / Skill
Scaled
3 rds
– 6 (weighted/elevated) Australian Pull-Ups
– 5 Beatswings
– 4 Beatswings w/ Pull

Intermediate
3 rds
– 5 weighted Pull-Ups
– 5 Paused Kipping Pull-Ups (3 sec on top)
– 5 Kipping Chest/Belly-to-Bars

rx’d
4 rds
– 10 Caterpillar-to-Butterflies
– 5 BMU (-Attempts)
(- or 5 strict Chest-to-Bars)


WoD
Fran (TC 5)
– Thrusters @30/42,5
– Pull-Ups

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