Training Do. 28.02.2019

Warm-up:       20-20-20-20

• Warm-Up: 3 rounds of
  • 10 Russian Twists
  • 5 diamond push ups
  • 10 No Push Up Burpee over Wall ball (lateral)
  • 5 lat pull ups

Skill/Strength:

• Strict Pull Ups
  • 5 Sets with 5 reps each
  • Increase difficulty/weight after every successful set

Strength:  

• Sumo Deadlift  
  • Warm up with empty bar and do 10-15 reps
  • 5 Sets with 6 reps each
  • Increase weight after every set

WOD:

THE GOAT #88GM

• 16min AMRAP of
  • 8 Power Cleans (Touch and Go) (50/30/20kg)
  • 8 Toes-to-Bar / Knees-to-chest
  • 8 CAL Row/Ski/Bike
  • 8 Hand-Stand-Push-Ups / Hand-Release-Push-Ups

AFTER PARTY:            30 strict ring dips for quality (split up as needed

Add weight if possible