Workout of the Day 25.04.


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








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