Training Do. 05.07.2018
Warm Up: 20-20-20-20
Fun Warm Up Games:
- Pizza Game 3x 45sec (take a abmat and hold it as a pizza and try to hit others pizzas off)
- If your pizza falls off your hand perform 3 burpees
- Build a bridge (take three weight plates and walk only on plates from rack to rowers and back)
- Partner Crab Walk 3 rounds (go back on back and perform 20m crab walk)
Support Strength on the rings
- 5x 30sec Mature Support (Ring top hold position) Beginner: use elastic band
https://www.youtube.com/watch?v=V3IkFK5lvRw
WOD:
„Break the wall down“
- 50 DoubleUnders / 100 SingleUnders
- 40 HandReleasePushUps / Knee PushUps
- 30 KettleBell DeadLifts (2x 32kg/24kg/16kg/12kg)
- 20 PullUps or Advanced: BarMuscleUps, Beginner: use elastic band
- 10 Box Step Ups (use same weight as KBDL)
TimeCap: 16min
AFTER PARTY: grab a partner and go for three sets of max time of plank (syncron and face to face until one partner fails)