warm up
20 jumping jacks
10 inverted hamstring stretch
10 reverse samson stretch
20 jamping jacks
10 sumo squat stretch
10 lateral squat stretch
20 jumping jacks
5 down dog & seal
5 dynamic bridge
20 jumping jacks
WOD
a) 3 sets
20 alt single leg deadlifts
20 narrow stance squats
20 alt single leg glute bridge
b) amrap 15min
30 jumping jacks
10 single arm odd object thruster left arm
30 mountain climbers
10 single arm odd object thruster right arm
8+15
5+62 8kg kb
7 (5kg kb)
8:18 (1L)
5+45 (4kg)
6+33 (6 kg kb)
7+44
8+27 (5kg)
7 (10 kg)
8+30 (4kg)
8+59 mit 10 kg db
7+37 (2kg Kartoffelsack)
5+12
8+45
8+40
6+40 13kg
6+33 (10kg)
7 + 22 (4 kg odd object)
6+10 (16 kg kb)
5+30 (10kg db)
10+40 (hatte leider nur 1L Wasser in einer Glasflasche)
6 + 30 / 11 KG
7+30
7+30/12kg
8 rounds + 70 reps (1 filled 1ltr water bottle odd object)
7+5 (6kg)
6+13/15kg
5+52 (7kg)
7 + 37 and beautiful jumping jacks - was great fun!
6+30 (7kg)
5+35.
thank you JuJu.was great.
7rd 12kg kb
5+74 12db
7+30
5+40
6:18 (10kg db)
6+38 (10kg db)
Heute hat Kommentar Nr. 10 gewonnen!
Martha Feh, Du bekommst ein Foodspring Whey To Go Paket.