25.02.21
warm-up
Mobility/Stretch
3 Rounds:
30“ Superman
30“ Hollow
30“ alt. Lunges
continious movement, 4 Rounds:
- V-ups
- Bulgarien Split Squat left
- Bulgarien Split Squat right
- Flutter Kicks
1-2′ Break
WOD: For Time:
100x Jumping Jacks
90x Squats
80x Backpack Swings
70x (*jumping) Lunges
60x Toes2Object
50x Push-ups
40x Pull-ups (Australien / Towel Rows / Floorpull / Bend over Row)
30x Chair Dips
20x Burpees
10x Navy Seals
24.02.21
Raed Box Online Live WoD / 18:25h
Du brauchst entweder diese App:
–> Zoom-Client für Meetings
oder einfach diesen Link:
–> Link zum Meeting
Meeting-ID: 931 521 2075
Passwort: raedbox
Heute brauchst du einen Rucksack oder ähnliches für Thrusters.
23.02.21
warm-up
Mobility/Stretch
3 Rounds:
10x Glute Bridges
10x 1-Leg Romanian Deadlift 5/5
10x Superman Extensions
OTM 18′:
1) 10x Push-ups (Sc.: on Knees, *Adv.: Clapping)
2) 15x Sit-ups
3) 20x Squats
WOD
5 Rounds for Time:
15x Thrusters /w Dumbbell or Backpack
(15 reps should be hard but possible in the first round, then you may break them up)
60x Knees Up