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