WOD – 20191111
MONTAG
20191111
JONNY/CHRIS/JULIAN
Warm-Up
2 Rounds
– 50 Jumping-Jacks
– 1 Lane Box-Cube-Walk /w Partner
– 30 Lunges iT
– 20 Partner Sit-Ups
– 10 Strict Press @BB
Mobility
– 12 Pass-Throught
– 5 paused Wall-Squats
– 12 Tee-Cup e/s @1,25kg/2,5kg
Strength
Split-Jerk
1 paused Split-Jerk+1 Split-Jerk (3s in Catch-Position)
– In a 15 min time Window ca. 2 Warm-Up Sets and 5 Working Sets
WoD
For Reps and every AMRAP without pause
AMRAP1
– Double-Under
AMRAP2
– Shoulder-Taps
AMRAP3
– Burpees
AMRAP2
– STOH @15kg/22,5kg
AMRAP1
– Double-Under
