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

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