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