Training Do. 28.03.2019
Warm-up: 20-20-20-20
- Warm-Up: EMOM8
- 5 dumbbell swings (moderate weight)
- 5 Push-Ups on your knees
- rest of the minute double unders/single unders
Strength:
- Kettle Bell One-legged deadlift
- 5 Sets with 5 reps each per leg
- Increase weight after every set
Strenght2:
- Ring Push Ups
- EMOM10
- do 5-7 reps – if possible go weighted
WOD:
The Flamethrower
- For time: 10-9-8-7-6-5-4-3-2-1 reps of
- Goblet Squats (go HEAVY)
- Strict Pull Ups / Ring Rows
- Russian Kettle Bell Swings (same KB as for Goblet squats)
- Hand-Stand-Push-Ups / Hand-Release-Push-Ups
TC: 20min
AFTER PARTY: stretch and roll