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warm-upMobility/Stretch 2 Rounds:5x Yoga Push-ups 10x Prisoner Good Mornings20x Lying Hip Raises Tabata: 8 x20“static/10“dynamic:(8 Rounds of the following:)20s Hold At Bottom Of Push up10s Push ups(there is no break, sc.: on Knees)(short Break ~60“)Tabata: 8 x20“on/10“off:(4 Rounds of the following:)20s Superman10s Side Plank right20s Hollow10x Side Plank left(there is no break) WoD:10x Rounds For…

Raed Box Online Live WoD / 18:25h Du brauchst entweder diese App:–> Zoom-Client für Meetingsoder einfach diesen Link:–> Link zum Meeting Meeting-ID: 931 521 2075Passwort: raedbox Heute wird nur das eigene Körpergewicht benötigt, ausser für eine Variante der Pull-ups wäre ein Handtuch oder ein stabiler Tisch optimal.

warm-upMobility/Stretch 3 Rounds:30“ Hollow30“ Superman For Quality, 4 Rounds:8x Roll-ups16x 1- legged Glute Bridges (8/8)32“ Reverse Plank64x Flutter Kicks1′ Break Wod: For Time:always 10x Jumping Jacks after the Burpees | 10x Squats after the Navy Seals10x Burpee – 1x Navy Seal9x Burppes – 2x Navy Seal8x Burppes – 3x Navy Seal7x Burppes – 4x Navy…

warm-upMobility/Stretch 3 Rounds:6x Push-ups12x Sit-ups 4 Rds: 40“on/15“off1] Pulse-ups2] 1 leg Romanian DL3] alt. Heel Touches4] Sideplank (20“ right / 20“ left) WoD: Tabata: 8x 20“on/10“ off1) Jumping Jacks2) Bridges Taps3) Push-ups4) Lateral Lunges (*weighted) Finisher: Sally (Lied: „Moby – Flower“): Leg Raises

warm-upMobility/Stretch 3 Rounds:10x 1-leg Romanian Deadlifts10x Reverse Snow Angels10x Bend Over Rows 4 Rounds:10x HollowRocks10x Tuck-ups10x V-ups10“ Hollow-Hold1′ Break WoD: For time:55x Push-ups111x Shoulder Taps222x Jumping Jacks111x Squats55x V-ups PENALTY: Everytime you stop/make a break –> 5x Burpeesyou don’t have to make Burpees when you switch to the next exercise

Raed Box Online Live WoD / 18:25h Du brauchst entweder diese App:–> Zoom-Client für Meetingsoder einfach diesen Link:–> Link zum Meeting Meeting-ID: 931 521 2075Passwort: raedbox Heute wird nur das eigene Körpergewicht benötigt, optional ein Handtuch aber dieses nur kurz.

warm-upMoblility/Stretch 3 Rounds:5x Burpees10x Sit-ups15x Squats 4 Rounds, for Quality:10x Windshield Wipers 12x Push-ups14x Bulgarien Split Squats (7 right/7 left)30“ Break WoD: OTM 18′:1) 10x Deck Squats2) 10-15x Backpack Thrusters 3) 40“ Plank

warm-upMobility/Stretch Sally: Olympic Sit Ups Strength:OTM 10:1) 6-10x Deficit Pike Strict HSPU @3“ down(feet on chair, bench, box | sc.:HRPU’s / on knees)2) 6-10x Bulgarien Split Squat(4-5 on each side | *Adv.: weighted Books/Bottles) WoD: “Giancarlo”A) AMRAP in 9 minutes10x Thrusters (2×1.5 L water bottles)10x Ground-to-Overheads (2×1.5 L water bottles)B) Directly into:100x alt. Lunges100x Jumping…

Raed Box Online Live WoD / 18:25h Du brauchst entweder diese App:–> Zoom-Client für Meetingsoder einfach diesen Link:–> Link zum Meeting Meeting-ID: 931 521 2075Passwort: raedbox Heute wird nur das eigene Körpergewicht benötigt.

warm-upMobility/Stretch Core: 3 Rounds:30“ Bird Dogs (*Adv.: Knees are not on the Ground)30“ Hollow for Quality 14′:continuous movement:(if you can’t maintain one exercise anymore –> go to the next)1) Towel Slide Push-ups (Sc.: Knees, Adv.: Archer Push-ups) (right side – then left side)2) Towel Jackknifes (Adv.: diagonal)3) Towel Side Lateral Lunges(Gewicht am Standbein! right side…