Training Do. 30.08.
WarmUp: 20-20-20-20
- E90s x 6
- 10 Jumping Jacks
- 10 Russian Twists with MedBall
- JumpRope (time remaining of 90sec) (Single/Double/Triple Unders)
Strenght:
- PushUps
- 5 sets
- 6 – 10 Deficit Tempo Push Ups
- 2sec down, 1s pause at bottom, 2sec up, 1sec pause on top
- Use same amount of reps for all five sets, choose before you start
- Ring Mature Support Hold
- 4x 30sec
- Rest 1min between sets
- Push your shoulders down, keep your arms straight (elbows locked) and try to keep your arms off the straps (rotate your wrists)
WOD:
„Black Widow”
- For time:
- 10 Rope Climbs
- 20 BackSquats (60kg / 40kg)
- 30 HandReleasePushUps (Advanced: HandStandPU)
- 40 Cal Row or SkiErg
TimeCap: 16min
AFTER PARTY: 3x 30sec L-Hang on Rings