WODs

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

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

for time
20 rounds
3 burpees
6 sit ups
9 squats

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.

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

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