Training Do. 20.09.2018

WarmUp:        20-20-20-20

• 10min Coaches Choice Warm Up Routine

Strenght:

• Bear Complex
  • 1 rep = Power Clean+FrontSquat+PushPress+BackSquat+PushPress
  • All movements without dropping the bar in-between
  • Full hip and knee extension
  • Work up to heavy 1RM within 12min

• Top of Pull Up Hold
  • EMOM8
  • Hold as long as you can but min. 15sec

WOD:

„Ring of Fire”

• 18min AMRAP / 45sec ON / 15sec OFF per station
  • Touch-and-Go-Snatch (40kg/20kg)
  • Bike CAL
  • Toes-to-Rings
  • Single-Unders / Double Unders
  • Hand-Release or / Hand-Stand-Push-Ups
  • Med Ball Sit Ups (9/6kg) / GHD Sit Ups
• 2 athletes per station

AFTER PARTY:            4x 30sec Sorensen Hold on GHD or on bench with a partner holding your feet down