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