warm up
10 samson stretch
5 handwalks
5 down dog & seal
10 twisted cross
10 dynamic bridge
10 hip crossover
WOD
a) 3 sets
60sec top of push ups hold
30sec shouder tabs
30sec arch hold
b) for max reps
amrap 5min
10 plank ups
10 tuck ups
1min rest
amrap 5min
10 plank hip dips
10 reverse snow angels
1min rest
amrap 5min
10 hand release push ups
10 alt single leg v-ups
5+10 / 7+9 / 5+7 (sc)
4:10 / 9:13 / 4:12 (sc)
5+10 / 8+10 / 4+6 (17+26)
332
6+10/8+11/5+10
5+8 / 7+14 / 5 = 362
5 + 10
8 + 10
4 + 16
5
9
5
5
9+15
5+8
378
16 + 19
5
9+11
5+4
=19+15
5+2
9
6+3
18 + 21
360
4+10
7
4+5
6
8+12
6
=412
6+ 8+10 + 6+1 =411 (sc)
383
383
6+8
8+10
5+4
4+3 / 7+13 / 4
400
6+5
7+5
6+10
13+20
6+10
8+10
6+4
4 / 8 / 6 sc
5
11
7
= 23
460
4+8
8+16
5+6
4+10
8
3+10
Heute hat Kommentar Nr. 25 gewonnen: Ketty, Du bekommst eine Dose Foodspring Sparkling Aminos!