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

Address
Gustav-Hertz-Str. 15, 94315 Straubing
Phone
Open hours
s.Trainingszeiten