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