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