WOD vom 01.10.2017

A: Warm Up (10min)
B: Mobility Tabata (5min)
C: Skill and Prep (10min)
D: WOD (25min)

A: Warm Up (10min)

4 rounds of
 5 Line sprints (7m)
10 Sit Ups
 3 Wall Climbers
 5 Line Sprints (7m)
10 Air Squats

B: Mobility Tabata (5min)

30/10sec of
Barbell roll outs front
Barbell roll outs behind the neck
Barbell foaming
Paleo seat
Back Mobility with barbell 
Front Rack stretch

B1: Strenght Tabata Core (Second Lesson)

Plank
Sit Up hold left
Sit Up hold right
Plank 
Superman hold
Supermann rocks
Plank
BirdDog left
BirdDog right
Plank

C: Skill and Prep (10min)

Clean and Jerk and Deadlift prep. 
First Pull
Second Pull
Tempo Pull (10011001)
High Pull
Shoulder Press
Push Press

D: WOD (25min)

Hero WOD „DT“

5 rounds for time
12 Deadlifts
 9 Hang power Clean
 6 Push Jerk

Weights: 
     RxD: 80/60kg
   Scale: 60/40kg
Beginner: 40/30kg

Stephan Contratti