FREITAG

20190726

Emanuel/Chris/Saskia

Warm-Up
2 Rounds
– 5 Burpees
– 10 KB-Swings (1.Rd. Russian/2.Rd. American)
– 500m Row
– 2 Wall-Climbs
– 10 KB strict Press e/s
– 10 Ring Rows

Mobility
2 Rounds
– 15 Pass-Throughs
– 45s Wrist Mobility or Stretch

Skill
5 sets (change excercise after each set, 5 sets of A and 5 sets of B)

A) Goal: Wall-facing HSPU
– seated double DB strict Press (7-10 Reps)
– Box-elevated HSPU (7-10 Reps)
– strict HSPU (7-10 Reps)
– wall-facing HSPU (7-10 Reps)

B) Goal: legless Rope-Climbs
– leg-assisted strict Rope Pull-Ups (7-10 Reps)
– strict Rope Pull-Ups (7-10 Reps)
– 3 legless Rope Climbs

WoD
AMRAP10
– 10 Burpees
– 10 DB Shoulder-to-Overhead @15kg/22,5kg
– 10 Air Squats
Add 5 Reps each Round