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Components

Metcon

Settings

Workout

MOD 2010

Warm-up

20 Min. Trainer´s choice.

WOD

Metcon (AMRAP - Rounds and Reps)

AMRAP 20,
In teams of 2:
200 Double Unders
100 Wallballs (20/14)
80 Alternating Lunge Steps (1 DB) 22,5/15//15/10kg
60 Alternating Dumbbell Power Snatches 22,5/15//15/10kg
40 Toes to Bar
20 Bar Muscle-ups

Scale weights and movements as needed.

Single Version:
AMRAP 20:
100 Double Unders
50 Wallballs (20/14)
40 Alternating Lunge Steps (1 DB) 22,5/15//15/10kg
30 Alternating Dumbbell Power Snatches 22,5/15//15/10kg
20 Toes to Bar
10 Bar Muscle-ups

COOL DOWN

with remaining time.

Want to see some of these movements in action? Check out our .

Whiteboard:

Monday, 14, October 2019

Male Clients

1

Markus
Bichler

17:30 Kurs

1 + 367

Sporer

1

Philipp
Sporer

17:30 Kurs

1 + 367

Markus (3)

2

Felix
Riffelsberger

07:00 Kurs

1 + 293

Niki

2

Niki
Selner

07:00 Kurs

1 + 293

Felix

3

Benjamin
Moser

17:30 Kurs

1 + 275

4

Andreas
Diwald

07:00 Kurs

1 + 272

Felix

4

Felix
Winter

07:00 Kurs

1 + 272

Andi

5

Paul
Schwab

06:00 Kurs

1 + 178

mit sgt. oberst

5

Robert
Oberst

06:00 Kurs

1 + 178

Team Paul - thx!!

6

Manfred
Schütze

17:30 Kurs

1 + 0

Rene

7

Florian
Otzmann

07:00 Kurs

1 + 403

300SU, 15kg, KPU

7

Matthias
Rawa

07:00 Kurs

1 + 403

300SU, 15kg, KPU

8

Andreas
Myrberg

17:30 Kurs

1 + 275

C2B Burpee

9

Johannes
Barth

17:30 Kurs

1 + 255

14 lbs wb 15 kg db burpee pull up

10

Bernhard
Mayer

Kurs: 12:15

1 + 218

PU anstatt MU sonst Rx,

11

Raphael
Czok

19:00 Kurs

1 + 114

8 WB, 10 DB

12

Niklas
Rümer

19:00 Kurs

1 + 70

13

Mario
Steiner

Kurs: 12:15

1 + 25

20kg

13

Stefan
Fassl

Kurs: 12:15

1 + 25

15 kg

14

Robert
Strohmaier

06:00 Kurs

0 + 490

Team Asterix DB 15kg/WB 20lbs

14

Wolfgang
Peischl

06:00 Kurs

0 + 490

Team:Robert/DU/20Pf./15Kg./C2B anst. BMU

Female Clients

1

Susanne
Pöschl-Weyland

17:30 Kurs

1 + 600

team brigitte, 10 kg

2

Claudia
Wernig

Kurs: 12:15

1 + 216

2

Karin
Moder

Kurs: 12:15

1 + 216

3

Andrea
König

06:00 Kurs

1 + 200

8lbs WB, 10 kg DB PU, Irmi👍

3

Irmgard
Reiter

06:00 Kurs

1 + 200

DB10/WB8/t2b/PU Andrea

4

Theresa
Walkner

07:00 Kurs

1 + 26

5

Ines
Riffelsberger

19:00 Kurs

1 + 1

40 cal ski, 14 WB, 15 DB, TTB, burpee PU

6

Julia
Mestdagh

17:30 Kurs

0 + 0

10 kg