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