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

Address
Gustav-Hertz-Str. 15, 94315 Straubing
Phone
(09421) 9890750
Open hours
s.Trainingszeiten