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