Training Di. 22.01.2019
Warm-up: 20-20-20-20
- Warm-Up: 4 rounds of
- 5 diamond push-ups (3sec DOWN, 1sec UP)
- 8 Jumping Lunges
- 10 Russian Twist (moderate weight)
Strength1:
- Barbell-Bent-Over-Row
- 5 – 5 – 5 – 5 – 5
- Increase weight for every set
Strength2:
- Bar-behind-the-neck Lunges
- Start from rack position
- Load bar and do 10 lunges (5 per leg)
- Increase weight after every set
- TimeCap: 10min
WOD:
KEEP ROLLIN´
- In teams of 2:
- 5k ROW
*one partner rows 250m while partner two does 10 weight plate SitUps (10/5kg plate)
*rotate after 250m
AFTER PARTY: Stretch and roll