MONTAG, MITTWOCH & FREITAG

06:00 - 08:15

MONTAG - FREITAG

17:00 - 20:45

SAMSTAG

09:00 - 16:30

SONNTAG

10:30 - 14:00

WOD – 20190708

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Montag

20190708

Jonathan | Saskia | Julian


Warm-Up
3 rds
– 50 SingleUnder
– 3 WallWalks
– 10 external shoulder rotations e/s
– 10 OverHead-WalkingLunges e/s @ 5/10kg-Plate


Mobility
2 rds
– 60 sec (Barbell) Thoracic Spine Opener
– 8 banded Pull-Apart-Dislocates


Strength / Skill
Split Jerk
– (a) Work up to a heavy set of 4 reps
– (b) 5×2 with PERFECT technique @ weight of (a)
-> take enough rest to do all sets with proper technique and full power


WoD
JACKIE
For Time:
1k Row
50 Thruster @ empty bar (15/20 kg)
30 PullUps
-> Time-Cap: 10min

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