Odd Object Training
Warm-UP
2 Rounds with a PVC-Pipe
– 10 Snatch Grip Deadlifts
– 10 Snatch Grip HighPulls
– 10 Snatch Grip Press Behind The Neck
– 10 Overhead Lunges
– 10 Overhead Squats
Mobilität
2 Rounds
– 8 I-Raises
– 8 Y-Raises
– T-Spine Stretch
Technik
Scalpular Wall Row
Wall Facing Squats
Zwischenübung 1
EMOM12 (30/30):
– 1. Wall Facing Squats (Slow)
– 2. Scalpular Wall Row (Slow)
Zwischenübung 2
Tabata
– Side Plank Pulses Right
– Side Plank Pulses Left
WOD
AMRAP (TC 12)
– Buy In: 10 PushUps
– 100 SitUp for Time
– Each Minute break for 10 Thrusters
Cool Down
Static Cooldown