Workout of the Day 15.04.



Tag 3 unserer Smash Week! Das WOD heute wird wieder eine Challenge, insbesondere nach der Vorbelastung der letzten beiden Tage! Bleibt dran und kämpft euch auch durch das heutige Training!



50°NORD CF SMASH WEEK 💥

SCALE AS NEEDED. IF YOU ARE UNSURE CONTACT A COACH!

If you need a Idea for an Alternative movement or weight please let us know.

We are very creative 😉 WarmUp

For Quality 30 Jumping Jacks 25 KB/DB Swings 20 Burpees 15 DB/KB Sumo Deadlift Highpulls 10 Elbow to knee squat stretch (proud chest and reach up) Mobility 10 Gluteham Bridge + 3 Sec Hold Front rack opener Pigeon Hold Get aquainted with the movements.

Practise 5 ro 10 Minutes before starting.

Make sure everything you need for the WOD is near. Workout "Suffer in Silence"

Part A

10' AMRAP

15 Sumo Deadlift High Pull 25 Double Unders Rest 3 Minutes, then perform for Time:


PART B


Rookie: 50 Kettlebell / Dumbell Swings (russian or american)

Novice: 100 Kettlebell / Dumbell Swings (russian or american)

Ninja:150 Kettlebell / Dumbell Swings (russian or american) Rest 2 Minutes

PART C

10' AMRAP

15 Overhead Squats 25 Double Unders Rest 1 Minute

PART D

Accumulate 3 - 5 Minutes of Hanging

Cool Down


Walk

600m + perform 3 - 4 Static Stretches of the used muscles today.


Stretch about 30 to 40 Sec on each side:

Butterfly Hold









Wall Straddle








Hip flexor Hold







Spiderman lunge Hold







Squat Strech / Hold









Pigeon Hold








Couch Hold








Knee Hug Hold








Lying hamstring Hold








Ankle Stretch/Hold







Wrist Stretch/Hold








Wall Pec Stretch / Hold







Door frame Stretch / Hold






Underarm Stretch / Hold






Apley Stretch /Hold








McKenzie Stretch / Hold







Back Rack Stretch / Hold








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