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