Training Di. 16.10.2018

WarmUp:        20-20-20-20

  • Run 2 rounds
  • 2x 10 Lat-Pull-Ups and 10 Diamond Push Ups
  • Wrist Activation/Stretch


  • Hand Stand Walk
    • 12min time to practice
    • Beginner: Hand Stand Walk Progression or Wall Walks or Hand Stand Hold
    • Advanced: Built up some obstacles and walk over them


  • Nordic Glute Ham Raise (on floor)
    • Partner will hold your feet down
    • Keep your back straight and hips locked
    • 5 Sets with 5-7 reps



Games 2012 Team WOD #4 – CFSR Version

  • In Pairs, For time
    • 750m Row or Ski vs Barbell Front Rack hold 80/60/40kg
    • 50 Burpees to 10kg weight plate vs Barbell Overhead Hold 60/40/30kg
    • 50 Thruster 30/15kg vs Ring Dip/Top of Push Up hold

Time Cap: 22min


AFTER PARTY:            4x 30sec L-Sit while hanging on bar or L-Sit on floor

Gustav-Hertz-Str. 15, 94315 Straubing
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