Samstag

20190929

Saskia

Warm-Up
1st Round / 2nd Round
– Run 200/300M
– 10/15 Burpees
– 10/15 Sit-ups
– 10 Banded /15 Light-Weight DB OH Lunges

WoD Warm-Up
Warm up within max of 10 Min incl. Equipment Set-Up
– Check the Equipment which you will need
– Scale the Weights accordingly for you and your partners capabilities
– While working in the WoD, change not when you cannot go anymore! Change when you still have fuel left in the Tank

WoD – Teams of 2
AFAP for Time; Switch whenever needed; work towards speed; not ego!; TimeCap: End of Class
– 100/80 Cardio Equipment (Ski/Bike/Row)
– 80 Plate G2OH @20/15kg
– 60 Alt OH Plate Lunges @20/15kg
– 40 Synchro Sit-ups
– 20 Synchro Burpees
– 10 DB ManMakers @22.5/15
– 20 Synchro Burpees
– 40 Synchro Sit-ups
– 60 Single Arm OH Alt Lunges (Stationary) @22.5/15
– 80 Alt SB Snatch @22.5/15
– 100/80 Cardio Equipment (Bike/Row/Ski)