Training Do. 21.03.2019

Warm-up:       20-20-20-20

• Warm-Up: Coaches Choice

Strength:  

• Thruster EMOM10
  • 3 Thruster
  • Warm Up with empty bar
  • Choose a load to start and add some weight every round
  • Bar starts on ground
  • Failure to complete 3 reps with chosen weight = 5 burpees

Strenght2:

• Bar Dips
  • 5 rounds with 10reps each
  • Beginner: go banded on dip machine
  • Elite: go weighted

WOD:

Partner WOD

• You Go / I Go – 4x 4min AMRAP/1min Rest:
  • 4 Thruster 45/20kg
  • 6 Hand Stand Push Ups / Hand Release Push Ups
  • 10 Toes-To-Bar / Knees-to-Chest
  • 12 Deadlifts 45/20kg

*only fully completed rounds within 4min count as score

AFTER PARTY:            30 V-Ups for quality with 1sec pause on top and bottom

break up as needed