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17:00 - 20:45

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09:00 - 16:30

SONNTAG

10:30 - 14:00

WOD – 20190911

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Mittwoch

20190911

Dom/Julian/Emanuel


Warm-Up
– 5min Cardio (Row, Bike, Run, Rope Skipping)
3 Rounds
– 3 Clean Pull
– 3 Front Squat
– 3 Clean
– 3 Kong Squats w/ emtpy BB


Mobility
– 2x60sec Banded Shoulder Distraction
– 2x30sec Front Squat Hold


Strength / Skill
3 sets of 3
– max height Box Jumps

5 sets of
– 1 Clean Pull
– 1 Low Hang Clean Pull
– 1 Clean
– 1 Low Hang Clean


WoD
„Joker“ – For Time
1-2-3-4-5-6-7-8-9-10
– Toes To Bar
10-9-8-7-6-5-4-3-2-1
– Deadlift @70/100kg

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