
General WarmUp
6 Minuten AMRAP
30 Sec But Kicks
10 Air Squats
10 Ankle Touches (Link)
6 Inch Worm
Mobility
4 Rounds
5 Rounds Swimmer's Hover (Link)
30 Sec Adductor Frog Sit (Link)
Strength / Skill
Tabata (8 Rounds: 20sec On / 10 Off) Hollow Hold - Flatter Kicks (Link 2)
Tabata: (8 Rounds: 20sec On / 10 Off) Wall Sit - Air Squats
WorkOut
Hero WOD
"Zachary Tellier"
In memory of Sgt. Zach ary Tellier. Killed in Action in Afghanistan October 2007
For Time (25' TC)
10 Burpees
10 Burpees + 25 Push Ups
10 Burpees + 25 Push Ups + 50 Lunges
10 Burpees + 25 Push Ups + 50 Lunges + 100 Sit Ups
10 Burpees + 25 Push Ups + 50 Lunges + 100 Sit Ups +
150 Air Squats
Skalierung: die Hälfte oder 2/3 der Reps, abhängig vom Fitness Level
Cooldown
3' Seated Straddle Stretch