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