Training Di. 18.09.2018

WarmUp:        20-20-20-20

• 10min Practice Single Unders BACKWARDS

Strenght:

• Squat Hold against the wall
  • 5rounds with 30sec hold
  • Take weight plate and hold it in front of you
  • Try to increase weight for every round

• 10min Shoulder Press
  • WarmUP: 10-12 reps with empty bar
  • Rest of time built up to heavy 1RM
  • Start light and only do one rep with every weight as long as you fail

WOD:

„The Gladiator”

• 20min AMRAP
• BUY-IN: 1234m ROW (every meter below or above is additional burpees)
• THEN, as many rounds as possible of:
  • 15 Wallballs (9kg/6kg)
  • 5 Hang Power Cleans (0,75x or 0,5x Bodyweight)
  • 10 Med Ball Sit Ups (9kg/6kg)

AFTER PARTY:            4x 30sec GHD SitUp Hold