Training Di. 12.02.2019

Warm-up:       20-20-20-20

• Warm-Up: 4 rounds of
  • 8 light KB Swings
  • 30 sec light double KB Overhead Walk
  • 5 Burpees over KB
  • 20sec plank hold

Strenght:

• Weighted Dips (NO RINGS)
  • Dips will be done on either dip machine or on bar
  • Try to increase weight for every set
  • 5 – 5 – 5 – 5 – 5

Strength2:  

• Deadlift
  • 10min time to find or increase your 1RM
  • Warm-Up with moderate weight for 15 reps
  • Afterwards load bar and only do 1rep for every weight
  • Increase weight after each successful lift

WOD:

OPEN 15.3

• Complete as many rounds as possible in 14min of:
  • 7 Muscle Ups
  • 50 Wall-Ball Shots (9kg/6kg)
  • 100 Double-Unders

SCALED: Chest-to-bar OR banded Pull Ups / 200 Single Unders

AFTER PARTY:            Stretch and toll