Trainer Warm Up 15 Min.

Skill: Pistol Squat Practise 15 Min.

Competition: front racked or Overhead weighted, establishing a 1RM.

„WOD“

2 Rounds @ running clock,

working 4 intervals of 20 sec. on 10 sec. off at each station of:

• L-Sit on Rings*
• Pistol Squats**
• KB Swings 32/24//24/16kg
• Box Jumps 30″/24″//24″/20″

*Place a Box under feet, rings set 18″ above box, that´s approx. a forearm length.

**alternating legs after each interval! 1st interval left leg 2nd right leg …

Score: Reps at each station. The clock won´t stop at any time so rotate quickly.

Coaches: Each athlete spends 4 intervals at each station before rotating to next station. The clock never stops until 2 rounds of 4 intervals at each station are completed.

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Congratulations Marcel!

A very successful weekend in Adelboden, Suisse.

Winning the RTL and making the SLALOM podium. 0,03 sec. behind. Try to clock that on your stopwatch ; )

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