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