MONTAG, & FREITAG

06:00 - 13:15

MITTWOCH

06:00 - 10:00; 12-13:00

MONTAG - FREITAG

16:00 - 22:00

SAMSTAG

09:00 - 16:30

SONNTAG

10:30 - 14:00

WOD – 20190816

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Freitag

20190816

Saskia | Jonny | Emanuel


Warm-Up
2 Rounds
– 50 Jumping-Jacks
– 10 MedBall FR Walking-Lunges e/s
– 1 Lane Bear-Walk
– 10 Wall-Balls
– 1 Lane Duck-Walk
– 10 Russian-KBS @12/16


Mobility
2 Rounds
– 60 sec Ankle-Mobility w/ KB e/s
– 1 Pulsing Pike Compression


Skill
3RM Weighted Pull-Up
– Reduce from usual band – or add weight through belt / KB / Plate / etc.

Skill Strength in Super Sets – 6 Rounds

* Super Set: No rest, switch between exercises as fast as possible.
– singles at your 3RM weight
– Barbell bent over row – build to an 8RM (The body has to be solid and no kipping the reps. Focus on retracting the scapular each rep.)


WoD
3 rounds for time:
– 10 pull-ups
– 20 Box jumps 20 in (M/F)
– 30 DB push-press @7,5 – 20 kg

Accessory
Turkish Get-Ups
– Accumulate 20 Reps with 8-20 kg (10 e/s)

PROBETRAINING ANMELDUNG