Training Di. 11.12.2018
Warm-up: 20-20-20-20
- 5 rounds of
- 5 Push Ups (3 sec down, 1 sec up)
- 10 Russian Twists
- 20 Flutterkicks
Strength:
- Close Grip Bench Press
- 5 Sets with 5 reps each
- After warm-up use following weights per set
- 60 – 65 – 70 – 75 – 80 % of 1RM
Skill:
- Pistols (10min work)
- Beginner: Pistols progressions
- Advanced/Elite: AMRAP alternating legs for quality
WOD:
TWO-FACE
- In teams of 2:
- Row 3.000m in total
- Partner 1 rows, partner 2 does AMRAP Med Ball-Sit Ups (9/6kg)
- Rower must be switched every 250m
- Score is total reps Sit Ups
AFTER PARTY: 25 strict Ring Dips for quality, break them up as you need