WOD

Workout of the day

The WOD is the “Workout of the Day.” It consists of various exercises from a variety of disciplines.

You will always find the next day’s training the evening before on the Spree CrossFit Facebook page.

WODs 20012021

STREAM
Live @12:15am + all-day available at: youtu.be/u_0Af9kWQbQ

WARM-UP

Major-Joint Mobility
Then 3x for Quality:
10 alternating side-to-side stretches (= Cossack without squat)
5 scapula push-ups
10 hand-releases (midline!)
5 strict sit-ups

WORKOUT

For Time
50-40-30-20-10 reps for
Alternating Cossack squats
30-25-20-15-10 reps for
Hand-Release push-ups
50-40-30-20-10 reps for
Sit-ups

MUSCLE BEACH

AMRAP in 19 minutes
800m run
Then, 5 Rounds of:
27 Air Squats
18 Alternating DB Snatches 15/20 kg
Remaining time of AMRAP = resting time

AMRAP 19
400m run
Then, 5 Rounds of:
18 DB Goblet squats 15/20 kg
9 Hang Power Snatches 25/40 kg
If you finish (below 38 min), start again on the run.
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