Training Fr. 14.09.2018

WarmUp:        20-20-20-20

• 400m easy Row or Ski
• 8 Turkish Get Ups

Strenght:

• 10min Kipping Technique
  • Advanced: Do Bar Muscle Ups with focus on quality and technique
  • Beginner: Kipping Pull Ups (Banded)

• Core Strength
  • 4 rounds of, 5 reps unbroken for each movement
  • Hollow rock
  • V-Up
  • Tuck Up
  • 10s Hollow Hold

WOD:

„Jackie”

• For time: RX
  • 1000m Row
  • 50 Thruster (20kg = empty barbell)
  • 30 Pull Ups

Scaled:            500m Row + 25 Thruster + 15 Banded Pull Ups or Ring Rows

AFTER PARTY:            30 – 40 GHD back extensions for quality (split them up as you like)