Training Do. 26.07.2018

WarmUp: 20-20-20-20

• 10min WarmUp Running Clock alternating
  • Row 100m
  • 10x KettleBell figure 8´s https://www.youtube.com/watch?v=xpHWMC2_e3c

Strenght:

• EMOM5
  • 5 strict PullUps
  • Beginner: use elastic band
  • Advanced: add weight every round

Afterwards

• EMOM6
  • 6 Dumbbell Overhead Lunges
  • Beginner: go easy with weight and focus on technique
  • Advanced: GO HEAVY and add weight every round

WOD:

„ANNIE“         

• 50 – 40 – 30 – 20 – 10 reps of
  • DoubleUnders (you can do SingleUnders but with double amount of reps)
  • SitUps

AFTER PARTY:            4x 10 bar dips

• Advanced: Get into dip position via BarMuscleUp or Felgaufschwung
• Beginner:  Use empty barbell in rack