Training Di. 08.01.2019

Warm-up:       20-20-20-20

  • Warm-Up Tabata: 5 rounds of 30sec ON / 15sec OFF
    • Jump Rope
    • Diamond Push Ups
    • Light Wall Balls (max. 6kg)

 

Strength1:

  • Ring Dips 5 – 5 – 5 – 5 – 5
    • 3sec down with kipping allowed to get up again
    • Beginner: Ring Dip Negatives

 

Strength2:

  • Deadlift – find your 1RM within 12min
    • Use following pattern:
    • 12 reps with moderate weight to get into movement and correct set-up
    • Afterwards load bar as you want but always do 1 rep only
    • Increase weight until failure

 

WOD:

THE BEER BELLY DESTROYER

  • With a running clock of 15min
    • Buy-In: 2000m ROW then in remaining time AMRAP of
    • 30 Double Unders / 60 Single Unders
    • 10 GHD Sit Ups / MedBall Sit Ups 12/9kg

  

AFTER PARTY:            4 attempts of max. FALSE GRIP HOLD on rings

Address
Gustav-Hertz-Str. 15, 94315 Straubing
Phone
(09421) 9890750
Open hours
s.Trainingszeiten