Training Di. 19.02.2019

Warm-up:       20-20-20-20

  • Warm-Up:
    • 500m Row
    • Then Barbell Warm Up for Bear Complex

 

Skill/Strength:

  • Bear Complex
    • 10min time to find or increase your 1RM
    • Load bar and only do 1 rep for every weight
    • 1 rep = 1 power clean + front squat + push press + back squat + push press
    • Increase weight after every successful lift
    • !!!Keep writing down your personal 1RM scores!!!

 

Strength:  

  • Hollow Rock
    • EMOM8: 10-15 Hollow Rocks for quality

 

WOD:

Top Spin

  • On min. 0 – 5 AMRAP:
    • 30 Double Unders / 75 Single Unders
    • 5 Strict Hand-Stand-Push-Ups / Hand-Release-PU
  • 1 MIN BREAK
  • On min. 6 – 11 AMRAP:
    • 30 Double Unders / 75 Single Unders
    • 5 Strict Toes-2-Bar / Knee-2-Elbow
  • 1 MIN BREAK
  • On min. 12 – 17 AMRAP:
    • 30 Double Unders / 75 Single Unders
    • 5 Strict Pull-Ups / Banded PU

 

AFTER PARTY:            20 Burpee wall balls for quality

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Phone
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