WOD 261019

Warm-up 3 rounds not for time 10 Push-up HR 10 Squat 5 CalRow dann Faszienbälle: Schulter vorne, Schulter hinten Strength 1 RM BenchPress MetCon 21 – 15 – 9 for time; TC = 25 Min p.S. DB-FR-Walking Lunge 2 x 15 / 2 x 22,5 DB Clean & Jerk 2 x 15 / 2 x […]

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WOD 241019

Warm-up 3 rounds not for time 10 RingRow 10 Lunge 10 Push-up HR dann Faszienrolle: Lat ausführlich Strength 1 RM OH-Squat MetCon for time; TC = 20 Min 50 CalRow 30 PushJerk 43 / 61 10 Rope Ascend

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WOD 221019

Warm-up Animal Walks: 1 Min stolzierender Affe 1 Min Bär 1 Min Krabbe 1 Min Leopard dann Faszienrolle: Wirbelsäule komplett, Waden Strength Snatch 5 x 5 MetCon 18 Min AMRAP 9 DeadLift 70 / 102 12 WallBall 6 / 9 15 Double-under

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WOD 191019

Warm-up 3 rounds not for time 10 Jump Pull-up 100 Single-under 5 OH-Squat mit Stock/PVC dann Faszienrolle: OS vorne + hinten Strength 1 RM BackSquat MetCon 20 Min AMRAP 10 CalBike 10 PushPress 30 / 43 1 PegBoard Ascend

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WOD 171019

Warm-up Mobility: 5 Sonnengrüße (Yoga) 1 Min CouchStretch pro Seite 1 Min Schlafende Taube (Yoga) pro Seite dann Faszienbälle: Schulter vorne, Schulter hinten Strength MAX Reps Pull-up MetCon 5 rounds for time; TC = 25 Min 8 DB-Snatch 15 / 22,5 10 m Handstand-Walk 12 DB-FR-Walking Lunge 15 / 22,5

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WOD 151019

Warm-up MovePrep: je 30 sec Bent-over Windmill Wrist Circles Elbow Circles Seal Swings Leg Swings dann Animal Walks: 2 nach Wahl für je 1 Min Strength ShoulderPress 12 – 10 – 8 – 6 – 4 – 2 MetCon for time; TC = 25 Min 2.00 m Row 40 Pull-up 60 SquatClean 30 / 43

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WOD 121019

Warm-up 3 rounds not for time 10 CalSki 10 CalRow 10 CalBike Strength 1 RM SplitJerk MetCon for time; TC = 20 Min 40 DB-FR-Squat 2 x 15 / 2 x 22,5 40 GHD Sit-up 40 DB-Power Clean 2 x 15 / 2 x 22,5

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WOD 101019

Warm-up Faszienrolle: OS vorne, OS hinten, Gesäß, Wirbelsäule komplett dann MovePrep: je 10 Wdh. Inchworm, Squat & Reach, Glute Bridge Strength 1 RM FrontSquat MetCon 15 – 12 – 9 – 6 – 3 for time; TC = 15 Min CalSki Snatch 30 / 43

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WOD 080919

Warm-up Mobility: diverse Hüfte und Wirbelsäule dann Faszienbälle: Schulter vorne, Schulter hinten Strength Strict Pull-up 5 – 4 – 3 – 2 – 1 MetCon 15 Min AMRAP 5 DeadLift 70 / 102 10 FR-Walking Lunge 2 x 15 / 2 x 22,5 15 Double-under

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WOD 051019

Warm-up Faszienrolle: OS vorne, OS hinten, Rücken komplett dann 3 rounds not for time: 10 Squat 10 Push-up 10 Jump Pull-up Strength 5 x 5 FrontSquat @ 80 % 1RM MetCon for time 2.500 m AirBike 25 RingDip 25 SquatClean 43 / 61

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