MONTAG, MITTWOCH & FREITAG

06:00 - 08:15

MONTAG - FREITAG

17:00 - 20:45

SAMSTAG

09:00 - 16:30

SONNTAG

10:30 - 14:00

WOD – 20190812

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Montag

20190812

Jonathan | Dominik


Warm-Up
2rds:
– 30 sec plank hold
– 10 ringrows
– 30 sec side-plank left hold
– 10 pull-apart pass-throughs
– 30 sec superman hold
– 400 m assault bike
– 30 sec side-plank right hold


Mobility
2rds:
– 60 sec ultimate shoulder stretch
– 60 sec Frog-Stretch


Strength / Skill
Gymnastics
A) practice ring-support hold for 10 min
B) practice front-scale and back-scale for 10 min


WoD
AMRAP 5 min:
– 40 thruster @ empty bar (15/20kg)
– 30 situps
– 20 Burpees
– 10 pullups

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