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)