warm up
a) 20 jumping jacks
10 alt samson stretches
10 alt inverted instep streches + rotation
20 jumping jacks
5 handwalks
5 down dog and seals
b) 2 rounds
60sec plank hold
10 alt bird dog
WOD
for time
50,40,30,20,10 reps
v-ups
alt lunges
*30 jumping jacks after each set
scaled tuck ups, sit ups
time cap 18min
11:10 (tuck ups)
14:23 sc
14:32 sc
franzi b. 13:40
15.10
16:07 (sc - sit ups)
16:07 scaled (sit-ups ab 2. Runde)
11:29 (sc+)
12:34 sc
17:47 (tuck-ups ab 40er Runde)
15:24 (sit ups)
16:43,22 v-ups
ca. 17:08 (rx)
16:24 (sc)
13:33 (sc)
12:21 (sc w/sit-ups)
16:48 (sc)
16:58 (sc)
14:24 sc tuck ups
13:45 sc tuck ups
13:26 (sc)
15:08 scaled tuck ups! FUN!
13:52 scaled (tuck ups)
16:51(sc)
12.25 (Sc)
12:27 (sc)
14:05 (rx)
12:31 sc
15:00 sit ups
11:56 sc
13:24 rx
12.15 (SC)
16:02 (sc)
14:29 sit ups
11:30 (Sc)
13:40 tuck-ups deteriorating to sit-ups ;)
16:18 scaled
15:30(rx)
15:29 (sc - sit ups)
14:40 (tuck ups)
11:16 sc
13:22 sc aua!
12:00
12:35 (tuck ups)
11:48 (sc)
Score Nr. 29: Anton, you won the raffle today - one foodspring protein bar will be safed for you!
11:51 (tuck ups)
13:45rx