05.12.21

warm-up
Mobility/Stretch

3 Rounds:
30” Reverse Snow Angels
30” Shoulder Dislocks /w Towel
30” Overhead Squats /w Towel

Upper Body/Chest – Tabata: 8×20”on/10”off:
1) Navy Seals
(short Break)
2) Shoulder Taps
(short Break)
3) Push-ups

WOD: AMRAP 17′:
1x ground to overhead /w Backpack
1x sit ups
2x ground to overhead
2x sit ups
3x gound to over head
3x sit ups
etc…….

04.12.21

warm-up
Mobility/Stretch

OTM, 3 Rounds 40”on/15”off:
1) Side Lunges
2) Pull-ups (Australien/ Towel Rows / Floorpull / Bend over Row)
3) Reverse Snow Angel

WoD: “DECK of CARDS”:
for time:
(Karten ziehen und dann die Übung + Repanzahl ausführen)
Using a Deck of 52 Cards, each suit represents a movement and each number represents the reps. (Face Cards = 10 reps, Ace = 11 reps, Number = reps)
♥ = V-ups
♠ = Backpack-Swings
♦ = weighted alt. Thrusters (with bottles or a backbag)
♣ = Mountain Climbers (r+l = 1rep)
(score: time)
(Cap 30′)

Wer Zuhause keine Karten hat, voilà –> http://random-cards.com/1-shuffled-deck/

03.12.21

warm-up
Mobility/Stretch

3 Rounds:
5x Push-ups
10x Mountain Climbers
10x Squats

STATIC HOLDS:
OTM 12′, 40”on/20”off:
1) Wallsquat or Squathold
2) Hollow
3) Superman

WoD: OTM: 20′
1) 10x Push-ups+T-Rotation
2) 12x Single Hand Thruster (6xR/6xL)
(/w Backpack, Bottles,….)
3) 14x Sit-ups
4) 40” Reverse Plank

Finisher: Tabata 8×20’’on/10’’off
Forward + Reverse Lunge (4 intervalls right leg /4x left)