Samstag

20191026

Saskia

Warm-Up
3 Rounds
– 2 Min Jump Rope (1 Min Turning Right / 1 min Turning Left)
– 10 Lunges e/s
– 4 – 5 Wall Walks
– 10 Burpee Broad Jumps

Mobility
EMOM 2 Rounds
– Pike Stretch
– Active Hip Extension
– Hip Flow
– Anterior Shoulder Stretch
– Active Shoulder Rotation (Forw./Back)
– Wrist Flow

Halloween – WoD
For Time (with a Partner); use a MedBall as Pumpkin
– 75 Lateral Pumpkin Jumps
– *50 Pumpkin Push Press
– *100 Pumpkin Goblet Squats
– *50 Pumpkin Box Jumps/Step Ups (24/20in)
– *100 Pumpkin Squat Clean

* 5 Burpee penalties (both partners) each time the „pumpkin“ touches the ground

Attention: Break up the work as needed between partners. Working partner must have the “pumpkin.” After the lateral jumps, partner A must pick the medicine ball up to begin the push presses. When partner A completes their set they must hand the medicine ball to partner B without letting it touch the ground. If either partner drops or puts the medicine ball down at any time after starting the push-presses and before finishing the workout, both partners must do 5 burpees as a penalty.