Training 29.11.2018

Warm-up:       20-20-20-20

  • Bring-Sally-Up in teams of 2
    • Take moderate weight wall ball and hold it over head
    • On every “DOWN” go down to squat overhead hold
    • On every “UP” go up and give ball to partner
    • Keep going and changing until song is over
  • Afterwards 30 banded good mornings for quality

 

Strength:

  • Deadlift
    • E2MOM x 5
    • 3 – 4 reps of tempo deadlift (explosive lift, 2s at top, 3s down, TNG at bottom)
    • Try to go as heavy as you can

Skill:

  • Hand Stand Hold against wall
    • 5 sets 30sec hold
    • Advanced/Elite: AMRAP shoulder taps for every set

 

WOD:

SEESAW

  • For time:
    • 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 reps of
    • Front Squat (60kg / 40kg / 20kg)
    • *after each set complete
    • 10 Sit Ups (Advanced can do GHD-SU)
    • 20 Double Unders

 

 

AFTER PARTY:            4x max attempts of time L-Sit hanging from bar, parallels or sitting on floor

Address
Gustav-Hertz-Str. 15, 94315 Straubing
Phone
(09421) 9890750
Open hours
s.Trainingszeiten