12.05.21

Raed Box Online Live WoD / 18:25h

Du brauchst entweder diese App:
–> Zoom-Client für Meetings
oder einfach diesen Link:
–> Link zum Meeting

Meeting-ID: 931 521 2075
Passwort: raedbox

Heute braucht ihr einen Rucksack oder Flaschen, etc… ansonsten nur das eigene Körpergewicht.

11.05.21

warm-up
Mobility/Stretch

3 Rounds:
30” Sideplank left
30” Sideplank right
30” Plank

5 Rounds for Time
15” Hollow Rocks
15” V-Ups
15” Tuck Ups
15”’ Hollow Hold
15” Rest
(each Round: +5” for each Intervall)
[10,5′]

WoD: OTM 20′:
1) 14x weighted alt. Thrusters (with bottles or a backbag)
2) 14x weighted Reverse Flies (bottles or books)
3) 14x Chair Dips (Adv.: *weights on your thighs)
4) 14-20x Backpack Swings

10.05.21

warm-up
Mobility/Stretch

3 Rounds:
5x Burpees
15x Jumping Jacks
30” Plank

for Quality:
5 Rounds:
10x Scorpions Stretch
10x Cobra + Downward-Dog
10x Push-ups
10x Jumping Squats
~30” Break

“Fantastic 50”
For Time:
50x Chair Step-ups
50x Push-ups
50x Squats
50x Handstands (up + down)
50x Walking Lunges
50x Sit-ups
50x Second L-Sit Hold (sc.: Plank)
50x Burpees
[Cap 20′]