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warm-upMobility/Stretch 3 Rounds:10x 1-Leg Romanian DL30x Jumping Jacks Hero WoD: “Justice for George”WoD: For Time612x Walking Lunges46x BurpeesEvery 5 minutes, perform:25x Squats20x Push-Ups(scaled: Don’t do the EMOM5 of 25x Squats + 20x Push-ups and or reduce the Walking Lunges to 400 and Burpees to 30)

warm-upMobility/Stretch 3 Rounds:5x Push-ups10x Sit-ups15x Squats For Quality:4 Rounds: continuous movement:(if you can’t maintain one exercise anymore –> go to the next)Glute bridge (*Adv.: with hamstring curl) Single leg Squats – first right then left side (*Adv.: Pistols, Sc.: Squats) Push-ups (*Divebomber Push-ups, sc.: on Knee)1-2′ Break WoD: AMRAP, 4 Rounds: 40“on/20“off:1) Towel Pike ups…

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 ein Rucksack und optinal ein Handtuch benötigt.

warm-upMobility/Stretch 3 Rounds:4x Cobra to Downward Dog8x T-Push-ups Strength, for Quality:(you need a Chair/Couch or something else)4 Rounds:16-24x 1-Leg Bulgarien Split Squats (8-12x R / 8-12x L)8- 12x Chair Dips (Adv.: weights on your thighs) 8- 12x Push-ups (Adv.: Decline Push-ups, Sc.: Incline Push-ups)30-60“ Break WoD: OTM 18′, 40“on/20“off:(get some weights, for instance Bottles. it…

warm-upMobility/Stretch 3 Rounds:30“ Superman30“ Sideplank Left30“ Hollow30“ Sideplank Right30“ Plank30“ Break OTM 16′:1) 6-8x Walk Outs + Push-up (sc.: on Knees)2) 40“ Reverse Snow Angel3) 8-10x Hip Thursters (*Adv.: weight on hips)(on a bed for instance)4) 40“ Reverse Plank WoD:Tabata: 8x 20“on/10“off:1) Lunge + High Knee2) Push-ups3) Squat-Wide-Out-Drops

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 ein Handtuch benötigt.

warm-upMobility/Stretch Tabata: 8×20“on/10“off:1) Rope Jumping or invisible Rope jumping(short Break)2) Snatches /w heavy Bottle(short Break)3) weighted Reverse Flies /w light Bottles/Books WoD: “Route 91”For TimeBuy-In: 58 second SilenceThen, 2 Rounds of:10x Push-Ups1500m Run (120x alt. walking Lunges)17x SquatsCash-Out: 58x Burpees With a running clock, as fast as possible perform the prescribed work in the order…

warm-upMobility/Stretch 4 Rounds:10x Windshield Wipers (5/5)5x Cat & Cow5x Inchworm + Push-up for Quality, 5 Rounds:20x Squats10x jumping Squats (sc.: dont jump)20x alt. Lunges10x alt. jumping Lunges (sc.: dont jump)exactly 30‘‘ Rest AMRAP 10‘:10x Push-ups10x Plank-ups30‘‘ Highplank10x Shoulder Taps (left+right = 1 rep)10x Chair Dips

warm-upMobility/Stretch 3 Rounds:30“ Superman30“ Hollow30“ alt. Lunges continious movement, 4 Rounds: V-ups Bulgarien Split Squat left Bulgarien Split Squat right Flutter Kicks1-2′ Break WOD: For Time:100x Jumping Jacks90x Squats80x Backpack Swings70x (*jumping) Lunges60x Toes2Object50x Push-ups40x Pull-ups (Australien / Towel Rows / Floorpull / Bend over Row)30x Chair Dips20x Burpees10x Navy Seals

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 brauchst du einen Rucksack oder ähnliches für Thrusters.