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