Training Do. 18.10.2018
WarmUp: 20-20-20-20
- Garbage Ball
- Divide box in two equal halves with 60cm boxes and create two equal teams
- Every team has 10 wallballs in their half (same number of kilos)
- On count of 3-2-1 GO every team must try and get their “garbage” into the other team’s half
- 6 Sets 1 minute
- After every minute the team with the lowest Kilos garbage in their half wins
- Penalty for losing team members: 5 burpees
Strength:
- 10 Min of Bar Gymnastics
- Beginner:
- EMOM: 3 Banded Strict-PullUps + 3 Banded Kipping PullUps
- Advanced:
- EMOM: 3 Strict PullUps + 3 Kipping PU + 3 Chest-to-Bar-PU
- Elite:
- EMOM: 2 BarMuscleUps + 2 PU
- Back Squat
- 5 Sets with 5 reps each
- Between reps 3 SEC pause in squat position
- Try to increase weight but focus on getting all reps done
WOD:
Super Mario
- AMRAP in 15min
- 30 Triple or Double Unders / 60 Single Unders
- 10 Slam Ball over Shoulder (40/30/20kg)
- 30 Triple or Double Unders / 60 Single Unders
- 15 Toes to Bar or Knee to Chest
AFTER PARTY: Stretch and black roll