Training Di. 05.03.2019

Warm-up:       20-20-20-20

• Warm-Up: rounds of
  • 18 Mountain climbers (9 per leg)
  • 10 PVC thruster
  • 5 Push Ups @ 3sec down/1sec up
  • 10 banded good mornings

Strength:  

• Strict Press (starting with bar from rack)  
  • 10min time to establish or better your 1RM
  • Load up bar and do 1 rep
  • After every successful lift add more weight
  • Write down your score

Strength2:

• Glute-Ham-Raise / Norwegian Curls on the floor
  • 5 Sets with 8 – 10 reps each

WOD:

Annie

• For time: 50 – 40 – 30 – 20 – 10 reps of
  • Double Under / Single Under x1,5
  • Sit Ups

AFTER PARTY:            30 windshield wipers for quality