Training Fr. 29.03.2019

Warm-up:       20-20-20-20

• Warm-Up: Coaches Choice

Strength:  

• Clean & Split Jerk
  • 12min time to establish or increase your 1RM
  • Increase weight after every successful lift

Strenght2:

• GHD Sit-Ups
  • 5 set with 10 reps each
  • If possible, go weighted and increase weight per set (med ball)
  • Beginner: Try to get a few reps done, if not do normal med ball sit ups

WOD:

Bugs Bunny

• A1: For time: 40 – 30 – 20 – 10 – 5
  • Double Unders / Single Unders x2
  • Tuck Ups

TimeCap: 12min

• A2: For the rest of 15min:
  • CAL Row or Ski

Score is total Cals of Row or Ski – failure to finish A1 will result in 10 CAL reduction

AFTER PARTY:            work on ring muscle up