WOD – 20191114
Donnerstag
20191114
Julian
Warm-Up
AMCRAP 10
– 12 (Active Beast) Bird-Dogs
– 1 Lane Burpee Broad-Jumps
– 12 Klokov-Presses
– 1 Lane Lateral Inch-Worms
Mobility
– 6 alt. Hand-Release Wall-Squats
– 12 Saucy-Girl Leg-Lifts
– 60 sec Dynamic Frog-Stretch
– 12 Stick-Swimmer
– 6 alt. Hand-Release Wall-Squats
Strength
Thruster / Cluster
3 rds
– 4 paused Cluster (Pause 3 sec in Catch-Position)
E2MOM 4
– 1 Suicide-Sprint (5/10/15m)
– 5 Thruster
WoD
AMRAP 10
– 20 Goblet-Lunges it @16/20
– 20 American-Swings
– 20 KB-Snatches it (10 r. & 10 l., divide as needed)
– 20 Russian-Twists
