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