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