Training Di. 05.02.2019
Warm-up: 20-20-20-20
- Warm-Up: “Flight Simulator”
- With an 8-minute running clock try to finish
- 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 reps of Double-Unders
- Rope must stop moving before starting the next set. Rest as needed between sets. If a set is broken, athlete must start again from the beginning of that set.
- Single-under allowed for beginner
Skill:
- Bulgarian Split Squat / RFESS
- Take 2 DB or KB and do 5 reps per leg
- Increase weight for every set
- 5 Sets in total
- Go as heavy as possible
Strength:
- ½ Durante Core: 5 rounds of
- 5 Hollow Rocks
- 5 V-Ups
- 5 Tuck Ups
- 5 sec Hollow Hold
- Rest 1 minute between sets
WOD:
C L I F F H A N G E R
- In teams of 2
- AMRAP in 14min of
- CAL ASSAULT BIKE
- While partner dead hangs from bar
- Bike must stop as soon as partner drops off the bar
AFTER PARTY: Stretch and roll