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