Training Do. 14.02.2019

Warm-up:       20-20-20-20

• Warm-Up: 4 rounds of
  • 15 Kipping on bar
  • 10 Lat Pull Ups
  • 20m Walking Lunges
  • 3 strict Toe2Bar / Knee2Elbow

Strenght:

• Weighted Side Plank
  • 5 Sets and go as heavy as possible
  • 1 set is 25sec left plank – 10sec time to change side – 25sec right plank
  • Grab a KB or DB and stretch your arm out holding your weight

Strength2:  

• Norwegian Curls on the floor / Glute-Ham-Raises on GHD
  • 5 sets with 8 reps
  • Keep hip open and do no pike while getting back up

WOD:

FittestInCapeTown 2019 “Mitch Buchannon” – CFSR Version

• For time:
  • 30 Chest-to-bar Pull Ups
  • 60 1-arm OHS (change arms after 6 reps) 24/16kg
  • 900m Row / SkiErg

TC: 16min

SCALED: banded Chin-over-bar Pull Ups / OHS with light weight

AFTER PARTY:            Stretch and toll