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warm-upMobility/Stretch 3 Rounds:4x Burpees12x Squats Strength, 4 Rounds: max reps of weighted Squats /w Backpack or something else Max reps of Push-ups2′ Break[try to maintain a good form of the exercises] WoD: Tabata 8x 20“on/10“off:1) Alternating Thumbs-Up Y Raise /w Bottles(short Break)2) Thrusters /w Backpack or weights(short Break)3) T2Objekt

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“ Plank30“ Shoulder Tabs30“ Hollow30“ Flutter Kicks30“ Break For Quality, 4 Rounds:4x turkish get-ups (2x right/ 2x left) /w Bottles8x Burpees16x Backpack-Swings~ 60“ Break WoD: OTM, 4 Rounds 20′, 40“on/20“off:1) Rolling squat tuck-up jumps2) Side to side push-ups (sc.: on Knees)3) Modified headstand push-ups4) Bend over Rows /w Backpack or DBs,…5) Handstand/Headstand against…

warm-upMobility/Stretch 3x Rounds:4x Bodyweight Good Morgnings8x 1-Leg Romanian Deadlifts (4xR/4xL) Strength4x max setsBend over RowsRest ~2 min between efforts Wod:For Time21-15-9 Reps of:BurpeesSquats15-12-9 Reps of:BurpeesPush-Ups12-9-6 Reps of:BurpeesLunges Finisher:Sally: Sit-ups (sc.: Feet on the Ground)

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 wäre ein Sessel ein Rucksack und ein Handtuch super, aber man kann sonst auch varieren.

warm-upMobility/Stretch 3 Rounds:3x Cobra + Dog10x Towel Shoulder Dislocks WoD: “Jumping Jack’s Backlash”:For Time50x Squats50x Jumping Jacks50x Push-Ups50x Jumping Jacks50x Lunges50x Jumping Jacks50x Burpees50x Jumping Jacks50x Mountain Climbers 50x Jumping Jacks50x Mountain Climbers50x Jumping Jacks50x Burpees50x Jumping Jacks50x Lunges50x Jumping Jacks50x Push-Ups50x Jumping Jacks50x Squats50 Jumping Jacks(Score: Time | scaled: 40 or 30 reps each)

warm-upMobility/Stretch 3 Rounds:5x Push-ups10x Sit-ups15x Squats OTM 12′:1) 10-12x Lateral Arm Raises /w Bottles2) 16-20x alt. Lateral Lunges3) 40“ Hollow Hero WoD: „Loredo“6 Rounds For Time (Scaled: 5 or 4 Rounds):24x Squats24x Push-Ups24 Walking Lunges400m Run (or 100x Knees up + 50x Jumping Jacks)

warm-upMobility/Stretch 3 Rounds:30“ Sideplank right30“ Sideplank left30“ Superman30“ Break 4 Rounds:10x High+Low PlankMax effort Flutter Kicks20x Bycycle Crunches1-2′ Break WoD:AMRAP 20′:10x Single Arm Oh Alt. Lunges (Left)(/w Backpack, Bottles, …)10x Sit Ups10x Single Arm Oh Alt. Lunges (Right)10x Backpack Swings

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 werden Flaschen/Kurzhanteln oder ähnliches als Gewichte benötigt.

warm-upMobility/Stretch for Quality, 3 Rounds, Cardio:100x Jumping Jacks50x Bodyweight Thrusters25x BurpeesRest 2-3′ WoD: OTM 20′, 40“on/20“off:1) Contralateral Kettlebell Overhead Reverse Lunge right2) Push-ups (Adv.: Archer Push-ups / Sc.: on Knees)3) Contralateral Kettlebell Overhead Reverse Lunge left4) Plank + Leg Raises