Training Di. 31.07.2018

WarmUp: 20-20-20-20

• EMOM5
  • 10 WallBalls (light weight – max. 6kg)
  • Rest of each minute get max reps of jump rope (Single or double unders)

Kraft:

• Cluster Power Cleans 1 – 1 – 1 – 1 – 1
  • 5 rounds with 10sec between reps
  • Try to increase weight for every round

Durante Core light

•  3 rounds of (NO BREAK BETWEEN REPS
  • Hollow Rock (7reps)
  • V-Ups             (7reps)
  • Tuck Ups        (7reps)
  • Hollow Hold  (7sec)
  • 1min REST

WOD:

„Hot Potato“   

• In teams of 2 – AMRAP10 – score is total CAL´s
  • Assault Bike / SkiErg / Row (free choice)
  • * can only work while other person holds SlamBall Bear Hug (50/30/20kg)

AFTER PARTY:            One Arm Push-Up Progression       

                                    Advanced: 4x 10 One Arm Push-ups (5 per arm)