Training Do. 07.03.2019
Warm-up: 20-20-20-20
- Warm-Up: Coaches Choice
Skill:
- Spend 10 minutes on ring gymnastics
- Depending on your skill level practice ring kipping, ring kipping pull ups, ring toes-to-rings or ring muscle ups
Strength:
- Weighted Box Step ups
- Grab two kettle bell or dumbbell
- 5 sets a´ 10 step ups per set (5 per leg)
- Increase weight for every set
WOD:
Brothers in arms
- Grab a partner and do 5 rounds each of
- 12/9 CAL Row / Ski / Bike
- 10 dumbbell facing burpees
- 8 dumbbell thrusters (choose a load so you can do it unbroken)
Partner 1 completes a full round before partner 2 starts their full round until every partner has hit 5 rounds
TimeCap: 27min
AFTER PARTY: stretch and roll