Freitag

20190104

Emanuel

Warm Up
15 Meters for the Warm Up
Running Drills
– High Knees
– Butt Kicks
– Side Shuffle
– Karaoke
– Backwards Running
– Inch Worm
– Bear Crawl
– Crab Walk
– Standing forward Leg Swings
Specific Warm-Up
Double Unders
– 40 Single Unders
– 5 Sets of 3 SU 1 DU (NO Rope)
– 5 Sets of 3 SU 1 DU (With Rope)
– 4 Sets of 5-15 DU attempts

Sit Ups
– 2 Sets – 15 sec Hollow & Arch Hold
– 2 Sets – 10 sec Hollow & Arch Rock
– 1 Set of strict Sit ups
– 1 Set of 7 weighted Sit-ups
– 1 Set of 7 Sit-ups
WOD
50-40-30-20-10
– Double Unders
– Sit-ups

Accessory
– 3 Sets of Max Pull Ups
2 sec hold at the bottom
2 min rest between sets
8 Reps if Banded
– Upward Dog Stretch 1 Min
– 45 sec Calf-Stretch