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

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Gustav-Hertz-Str. 15, 94315 Straubing
Phone
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