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5. März 2026
Gymnastics
Thursday: T2B & HSW
Warmup
400m Row/Ski
3 rounds of:
- 30s Wist flow
- 10 Push up to down dog
- 10 Kneeling Shoulder Dislocates
- 1 Wall walk into 20-30s wall facing HSH
Strength
12min EMOM
1. HS Plate March/HSW/Freestanding
2. Knees to elbow / Leg Raises / Tuck Ups
3. HS Plate March/HSW/Freestanding
4. Hanging L-Sit hold
Wod Prep:
- 10 Airsquats
- 10 Squat Jumps
- 10 Step Ups
- 5 Box Jumps
- 5 High A-Jumps
- 5 Burpee Box Jump Over
- 10 Kipping Swings
- 5 Knee raises
- 5 leg raises u 90°
- 5 T2B
WOD
20min Amra
- 9 T2B
- 12 High A-Jumps
- 15 Cal Row
- 10m HSW/3 Wall Walks
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