Training Fr. 12.10.2018
WarmUp: 20-20-20-20
- Coaches Choice
Strength:
- Weighted Ring Dips
- EMOM10 5 reps
- Beginner: Use elastic band for support
- Planks
- 4 rounds of 30sec ON / 30sec OFF
- Side Plank left / Plank / Side Plank right
WOD:
CHOKE SLAM
- For time
- 500m Row or Ski / Bike 0.7miles
- 30 Double Dumbbell Deadlifts
- 20 Pull Ups
- 30 Wallballs (9kg/6kg)
- 500m Row or Ski / Bike 0.7miles
Time Cap: 16min
AFTER PARTY: 3x 10 GHD back and hip extensions