Training Do. 14.03.2019

Warm-up:       20-20-20-20

• Warm-Up: Coaches Choice

Strength:  

• Back Squat E2MOMx5
  • 5 Back Squats
  • Warm Up with moderate weight for 10-15 reps
  • Choose a load and stick with it for all 5 rounds

Strenght2:

• Rings Support Top Hold
  • 5 rounds with 30sec hold each (beginner: go as long as possible)
  • Keep elbows close to your body and try to turn rings out
  • Keep your core and butt flexed and your arms straight
  • Shoulders down and away from your ears
  • Keep feet together

WOD:

CFSR Black Jack

• 3 rounds for time:
  • 21 Deadlifts (60kg/40kg)
  • 21 Toes-To-Bar
  • 21 deficit Push-Ups (take two weight plates for deficit)

AFTER PARTY:            30 heavy Russian Twist with weight plate (1 rep = weight plate touches floor on both sides)

Choose your weight and stick to it; break up reps as you need