Monat: Januar 2018

20180123_POWER_DUMBBELL_WOD

  • WARMUP
    • Lunge w/ Rotation -> Flow
    • Squat Position w/ Rotation -> Flow
    • Single Deadlift Pos.
    • Inchworm
    • Sev. Hip Rotation
    • Single Leg Kicks
    • Arms/ Shoulders Stretching/ Circles
  • WARMUP COMPLEX
    • 10 x DB Cleans
    • 30 x Rope Crunch
    • 12 x Cobra
    • 05 x Tuck Jump Press
    • 10 x Pushup Row
    • 20 x DB Trunk Rotation
  • WOD 4 Rounds TC: 12 Min.
    • 06 x DB Power Snatches l+r
    • 06 x Clean & Press l+r
    • 06 x Reverse Lunge l+r
    • 06 x Bent over Row l+r
    • 06 x Single Arm Swing l+r
    • 06 x Goblet Squat
  • TABATA
    • Plank Front
    • Plank Right
    • Plank Left
  • COOLDOWN