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