MONTAG, MITTWOCH & FREITAG

06:00 - 08:15

MONTAG - FREITAG

17:00 - 20:45

SAMSTAG

09:00 - 16:30

SONNTAG

10:30 - 14:00

WOD – 20190809

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Freitag

20190809

Emanuel | Jonny | Saskia


Warm-Up
2 Rounds
– 400 M Assault Bike
– 10 Wall Squats
– 10 Sit Ups
– 10 Lunges e/s (1.rd: walking/2.rd: jumping) 
– 10 Superman (hold 1 sec at top position)


Mobility
2 Rounds
– 60 sec dyn. Couch Stretch e/s
– 60 sec dyn. Frog Stretch


Strength / Skill
Back Squat
– 5×5
– Start with empty Bar and get to 50-60% in Round 5

E2MOM for 10
– 14 Back Squat @ 50-60% Weight
– add 2 Reps each Round
– try go unbroken


WoD
AMRAP 9 min
– 9/12 cal row
– 9 WBS
– 9 TTB

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