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)