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