WOD – 20191104
Montag
20191104
Jonathan | Saskia
Warm-Up
2 rounds:
– 200 m run
– 10 Swimmer w/ Stick
– 10 Lunges with In-Step-Stretch and T-Spine-Rotation i/t
– 10 Hollow-Rocks
Mobility
2 rds
– 60 sec Squat-Stretch
– 60 sec Pike-Stretch
– 60 sec Box-Lat.-Stretch
Strength / Skill
Overhead-Squats
– 3×10 @ 50% of 1RM
– 2×10 Narrow-Grip @ 50% of 1RM
-> Today focus on stable feet, pull up your toes!
WoD
1-2-3-4-5-…-10
– double KB-Squats @ 2x 20/12 kg
– Target-Burpees
-> TC: 12 min
