Training Di. 11.09.2018

WarmUp:        20-20-20-20

  • 5min Jump Rope Work
  • 5min Stretch and Mobilization

 

Strenght:

  • Dumbbell Bench Press
    • 5 Sets with 5-7 reps per arm
    • Increase weight for every set

 

  • Weighted Ring Dips Strict
    • Choose a weight and don´t go below it
    • EMOM10 – 5 reps

 

WOD:

„Street Fight”

  • For time:
    • 10 Burpees over Wall Ball
    • 10 Wall Balls (9/6kg)
    • 20 Pull Ups
    • 20 Wall Balls
    • 30 Toes to Bar
    • 30 Wall Balls
    • 20 Pull Ups
    • 20 Wall Balls
    • 10 Burpees over Wall Ball
    • 10 Wall Balls

TimeCap: 18min

AFTER PARTY:            4x 30sec L-Sit on Floor or Parallels

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