Training Di. 04.09.2018

WarmUp:        20-20-20-20

• Tabata 5 rounds
  • 30sec ON / 15sec OFF
  • Banded good mornings
  • Mountain Climbers

Strenght:

• Back Squat Cluster
  • 12min time:
  • 5 Sets with 4 reps each
  • Between every rep re-rack bar and rest for 10sec
  • Rest 1min between sets

• “Rock around the clock”
  • 4 rounds of
  • 30sec Hollow Rock
  • 30sec break
  • 30sec Arch Rock
  • 30sec break

WOD:

„The Working Dead”

• As fast as possible:
  • 30 GHD Sit-Ups or Med Ball Sit-Ups
  • 30 Deadlifts (100kg/75kg/50kg)
  • 30 Double Unders or 60 Single Unders
  • 30 OverHeadSquats (60kg/40kg/20kg)
  • 30 PullUps

TimeCap: 12min

AFTER PARTY:            4 attempts of max. hanging hip touches