Wie auch schon an den vergangenen Samstagen geht es auch heute wieder ordentlich zur Sache mti einem längeren Conditioning WOD! Zeigt was ihr könnt und denkt dran: auch wenn ihr zur Zeit eure Trainings allein bestreiten müsst, die Community kämpft sich zusammen durch die Workouts!
Keep in touch & don't lose track!
WarmUp
8' AMRAP 200m Run (or row) 10 Ground to OH with plate 5 –20kg (should be lightish) 10 Hollow Rock Kips 10 Snow Angels 5 Inchworm into Push-up 20 Double Unders / Double Tap Jumps
Practise the movements and start feeling out the appropriate weight. Then, set a timer and get ready for "Tough Love" 0 -6' 800m Run ME OHS / FS / Air Squats 8 - 14' 30 Alt. DB Snatch 30 Medball Thruster (Ball must touch the floor in between + full lockout at the top) 30 Air Squats ME DU 16 - 22' 800m Run ME DB /KB Front Reck Lunges / Lunges 24 - 30' 30 Altern. DB Snatch 30 Medball Thruster 30 Air Squats ME DU 32 - 37 ' ME DB/KB Front Reck Lunges / Lunges
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