Freitag, 25. Oktober 2013

Ass to the Grass!

18:30  Luta Livre

           Triangulo
           Triangulo Failure - Omoplata
           Omoplata Failure - Side Control - Americano


20:00  TLC

              1 Runde 17 Stationen 45 Sek, dann Folge 1. Station Planke 45-60 Sek,
              2. Station Squat (AttG) 45-60 Sek immer im Wechsel

              Wallball-Shots
              Pull-ups
              BBag-Swings
              Russian Twist
              Battle Ropes alternating
              Power Snatch
              Bauchrädchen
              Shake Weight
              Deadlift
              Wallball-Push-ups
              Battle Ropes waving
              Hammertime!
              Clean&Press (R + L)
              Keg Turn Shake
              Rope Skipping

              Abschluss: eine weitere Runde 30/10 sek ohne Planke/Squat
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