Training Di. 03.07.2018

Warm Up: 20-20-20-20

  • 10 min Work on DoubleUnders technique
  • Immediately after do 5 Rope Climbs (focus on technique)

Strenght:

EMOM10 perform: beginner use an elastic band

  • 3 Ring Dips (Bar Dips) strict
  • 3 Pull Ups strict

WOD:

„The Presidents 36th anniversary quadrathlon“   

In teams of 2:

  • 100 Cal Row/Ski erg while partner holds deadlift, change when bar drops (deadlift weight is average body weight of team partners)
  • 100 WallBalls (9kg / 6kg)
  • 100 T2B or K2E
  • 100 Cal Row/Ski erg while partner holds deadlift, change when bar drops (deadlift weight is average body weight of team partners)

TimeCap: 22min

AFTER PARTY: same teams accumulate 5mins of hanging on bar (active shoulder)

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Gustav-Hertz-Str. 15, 94315 Straubing
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