WOD – 20190701
Jun
30
Montag
20190701
Jonathan | Saskia
Warm-Up
800m run
2 rds:
– 8 InchWorms
– 16 AirSquats
– 8 FrogJumps
– 16 SitUps
– 8 WallSquats
Mobility
– 60 sec Couch-Stretch e/s
– 60 sec Frog-Stretch
Strength / Skill
BackSquats
– WarmUp to 65-70% in sets of 5 reps
– 6×3, increase weight every set, at least last set @ 85-90% of 1RM
– 3×2, at least last two sets @ 90-95% of 1RM
-> 90 – 120s r.b.s.
WoD
21-15-9
PowerClean @ 30/50 kg
Burpees over Bar
-> Time-Cap: 5min
