Training Fr. 28.09.2018

WarmUp:        20-20-20-20

• 10min Animals Walks and Stretch

Strenght:

• Pistols
  • 4 Sets with 5 reps each leg
  • Beginner: Progression with elastic band or on box or bench or rings

• Hand Stand Hold Shoulder Taps
  • 4x 30sec AMRAP
  • Beginner: Plank Position Shoulder Taps

WOD:

„Prom Night”

• In teams of 2 (preferably mixed pairs) do as many rounds as possible in 15min of
  • 50 Deadlifts while partner holds deadlift (M: 100/80kg F: 60/40kg)
  • 50 Toes-to-Bar while partner does Dead Hang (Scaled: knees-to-elbows)

Reps only count while partner has lockout position on deadlift and dead hang.

AFTER PARTY:            4min running clock: L-Sit Hold on bar as many seconds as you can

Beginner: sit on the floor and just try to lift your legs up