MONTAG, MITTWOCH & FREITAG

06:00 - 08:15

MONTAG - FREITAG

17:00 - 20:45

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09:00 - 16:30

SONNTAG

10:30 - 14:00

WOD – 20190614

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Freitag

20190614

Emanuel | Chris | Saskia


Warm-Up
Round-1
– 10/8 Cal Row
– 20 Air Squats
– 20 A-KB-Swings
– 20 Sit Ups
– 20 Shoulder Dislocates

Round-2
– 10/8 Cal Row
– 20 Air Squats
– 20 A-KB-Swings
– 20 TTB
– 20 Strict Press w/ empty Bar


Mobility
Prep for Clean & Jerk
– Front Sots Press
– Narrow Grip OHS
– Front Squat
– Clean & Jerk Warm up


Strength / Skill
Clean & Jerk
20 Min AMRAP
– 15/12 Cal Row
– 3 Clean & Jerks (Choose your own Starting Weight; increase weight each round)


WoD
AMRAP – Rounds and Reps – No Score
10 min AMRAP
– 30 Clean and Jerk 42/30kg
– 30 TTB / V-Ups / Sit Ups

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