MONTAG, MITTWOCH & FREITAG

06:00 - 08:15

MONTAG - FREITAG

17:00 - 20:45

SAMSTAG

09:00 - 16:30

SONNTAG

10:30 - 14:00

WOD – 20190907

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Samstag

20190907

Emanuel


Warm-Up
1 Round
– 30:30 Hand-Shake | Thigh Smack
– 30:30 Hand Slap Pushing Game
– 30:30 Hand Slap Pushing Game; Squat Position
– 30:30 Ball-Toss normal Hand / Non-dominant Hand
– 4 Min: 12 MedBall Slam / Plank Hold


Mobility
1 Round Burgener Warm Up Drill
– Down and up
– Elbows high and outside
– Muscle snatch
– Snatch land
– Hang power snatch


Strength / Skill
1 Round – 20 min
0 – 8 Min –> Work up to Max Snatch
8 – 16 Min –> Max Clean & Jerk
4 Min Clean-Up Equipment


WoD
Start at 20min Mark; AMRAP 20 MIN
– Both do 1KM Run
– 100 Synchro Air Squats
– 50 Synchro Push Ups
– 200 M Total Partner Carry (Both do 100M)

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