WOD

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WOD Fotos März 2020

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WORKOUT OF THE DAY

Dienstag, 31. März 2020

AKTIVIERUNG / WARM-UP

3 Rounds:
30 Sec. Towel Row
30 Sec. Towel Superman Hold
30 Sec. Towel Overhead Squats
30 Sec. Towel Good Mornings

then:
2 Rounds: 10/10 Leg Swings

WOD – A
A1:
20-20-20-20-20 Back Squats (With a filled Backpack)
A2:
Bottle Crunches
5 sets a 1 Min.
Alternate A1 and A2 and Rest 1 Min. after a full set

WOD – B
3 -5 Rounds for time:
100 Jumping Jacks
then as many unbroken Push ups as possible (weighted if you do 30 reps easily)

COOL DOWN

ROMWOD (Stretching)

Montag, 30. März 2020

AKTIVIERUNG / WARM-UP

AMRAP in 8min of:
20 Mountain Climbers
3 Around the world Lunges
6/6 Down Dog Toe Touches
3/3 Around the world Leg Circles

WOD – A
A1:
5 sets of 5/5 Eccentric Pitols (3-5secs. Down)
A2:
5 sets of 5 Eccentric Push-ups (5-10secs. Down)
Alternate A1 and A2 and Rest 1 Min. after a full set

WOD – B
4 rounds (each) for time of:
3/3 Turkish Get-ups
6 Yo-Yo Squats
9/9 Curtsy Lunges
12 V-Ups
Rest 1min.

COOL DOWN

ROMWOD (Stretching)

Samstag, 28. März 2020

AKTIVIERUNG / WARM-UP

3 Rounds:
10/10 Leg Swings
10/10 Squat and Kicks
5/5 Plank Up & Downs
5/5 Squat Up & Downs

WOD – A

20 Min. AMRAP
Choose 3 Exersices of the previous Video of your equipment:
Do 10 Reps each Exersise for 20 Min.

For those without Equipment do:
10 Push-Ups
10 Table Pull-ups
10 Squats

COOL DOWN

ROMWOD (Stretching)

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