Training Fr. 19.10.2018

WarmUp:        20-20-20-20

  • Coaches Choice

Strength:

  • Weighted Box Step Ups (2x KB or DB)
    • 5 Sets with 10 reps (5per leg)
    • Increase weight for every set

 

  • Bar Dips
    • 5 Sets with 10 reps each
    • Beginner: Set up barbell in rack or dip machine
    • Advanced: Bar dips via Felgaufschwung
    • Elite: Bar dips via Felgaufschwung + weight vest

 

WOD:

Hero WOD “McGhee” – CFSR Version

  • Complete as many rounds in 20minutes as you can of:
    • 5reps deadlift (body weight) (scaled: ¾ body weight)
    • 13 PushUps (scaled: knee PU or ring rows)
    • 9 Box Jumps (60cm/40cm)

 

AFTER PARTY:            3x 10 Strict Ring Knee Raises (Active Hang and Pelvis back)

Address
Gustav-Hertz-Str. 15, 94315 Straubing
Phone
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