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