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