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