WODs

  • Mi 18. Mrz

    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

  • Di 17. Mrz

    for time
    8 rounds
    10 push ups
    20 alt shoulder tabs
    30 mountain climbers
    20 reverse snow angels
    30sec rest

    scaled kneeling push ups

    time cap 15min

  • So 15. Mrz

    Aufgrund der Verordnung des Berliner Senats ist unsere Box ab Sonntag, den 15.3. bis 19.4.2020 geschlossen.
    Alle Mitglieder erhalten weitere Informationen per Mail.

    Our box is closed from 15.3. until 19.4.2020.
    All members will receive further infos via email.

  • Sa 14. Mrz

    for time
    60/40cal bike
    60 alt db snatches 22,5/15
    30 toes to bar
    60 db step ups 22,5/16
    30 pull ups
    60 alt db push press 22,5/15
    60/40cal ski

  • Fr 13. Mrz

    a) deadlift 5/5
    5x3 very heavy @90% of 3rm

    b) for time
    5 rounds
    20/15cal row
    10 power cleans 50/35

    rx+ 60/40
    scaled 40/30

    FITNESS

    a) 5 sets
    5 deadlifts
    5-10 paralette dips

    b) emom 15min
    1. 15/10cal row
    2. 15 plate ground to overhead
    3. rest