+49 211 989 600 44
Office-Time Mo.-Fr. 09-18 Uhr
Suffering:
SWOD:
Clean and Jerk Complex
work up to a heavy set of:
1 Power Clean + 1 Squat Clean + 1 Push Jerk + 1 Split Jerk
= 15 minutes cap
WOD:
10 AMRAP
10 Wallballs 9 / 6 kg advanced: 12 / 9 kg
10 cal row
Rest 10 minutes
10 AMRAP
5 Thruster 50 / 35 kg advanced: 60 / 42,5 kg
15 cal airdyne
Rest 10 minutes
10 AMRAP
5 Frontsquats 70 / 45 kg advanced: 80 / 55 kg
3 Muscleups (scale Ring-Dips x3)
Skills:
Muscle up technique
WoD
4 rounds for time
20 ring rows
15 toes to bar
10 ring dips
16 min time cap
Gewichtheben:
Stoßen WKÜ
