Training Di. 24.07.2018
WarmUp: 20-20-20-20
- 400m RUN
- 20m DUCK WALK
- 20m BUNNIE HOPS
- 20m CRAB WALK
- 20m CROUCHING TIGER
Kraft:
- BenchPress
- In 10min time: work to heavy 2RM
- After that take 70% of 2RM and do 1x AMRAP
WOD:
„THE HATEFUL 8“ Partner Wod (in teams of 2)
- 8min AMRAP:
- 8 cal Bike
- 8 Wall Balls
2 min REST
- 8min AMRAP:
- 8 HangPowerClean (50kg/40kg/20kg)
- 8 RingDips
2 min REST
- 8min AMRAP
- 8 KettleBellSwings (Russian Style) (28kg/24kg/20kg/16kg)
- 8 Burpees
AFTER PARTY: 4x 10 weighted butterfly situps or GHD´s with weight plate