Training Do. 13.12.2018

Warm-up:       20-20-20-20

• 10min warm up / 30sec work / 30sec off
  • Farmers walk (2x KB moderate weight)
  • Bear crawl
  • Inchworms
  • Duck walk
  • Single Unders backwards

Strength1:

• Clean & Push Jerk
  • 10min time to establish 1 RM clean & push jerk (no split jerk)

Strength2:

• Weighted Push Ups
  • 5 – 5 – 5 – 5 – 5
  • Increase weight for every set

WOD:

ROMPER STOMPER

• 16min AMRAP of
  • 21 Double Unders / 45 Single Unders
  • 15 Wall Balls
  • 9 Cal Row / Ski

AFTER PARTY:            25 strict Pull Ups for quality, break them up as you need