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)