Training Fr. 30.11.2018

Warm-up:       20-20-20-20

• Coaches Choice

Strength1:

• Floor Dumbbell Fly
  • Lay down on the floor with two dumbbells
  • 5 sets with 10 reps each
  • Increase weight for every set

Strength2:

• Strict Bar Dips
  • 5 sets with max. reps possible
  • Advanced/Elite: Go weighted

WOD:

THE REAPER

• EMOM until death:
  • 1. Bike
  • 2. Row
  • 3. SkiErg
  • 4. Rest
• *first round chose a number 10 or less cals on each station, second round do +1 cals on each station, etc until failure to complete the given cals on ANY station.
  TC: 20min

AFTER PARTY:            4x max attempts of weighted plank hold