Training Fr. 15.02.2019

Warm-up:       20-20-20-20

• Warm-Up: 10min Warm Up Games / Coaches Choice

Skill:

• Bar Gymnastics
  • With a 10min running clock depending on your skill level work on
  • Kipping Pull Ups (elastic band allowed for beginner but also try without)
  • Butterfly Pull Ups
  • Bar Muscle Ups

Strength:  

• Front Squat
  • 10min time to find or increase your 1RM
  • Warm Up with empty bar (10-15reps)
  • Afterwards load bar and only do 1 rep for every weight
  • Increase weight after every successful lift

WOD:

Pre-Valentines WOD

 “Roses are red. Violets are blue. Grab a med ball and get going you two”

• In teams of 2:
• A) For time:
  • 1000m Row (while partner jumps rope*)
  • *switch every 500m; For each jump rope break both partners rest for 15sec (mandatory)
• B) Immediately afterwards complete:
  • 50 partner med ball Russian twists
  • 40 partner med ball sit ups
  • 30 Wall Balls (in total) over rack bar
  • 20 syncro KB swings

AFTER PARTY:            Stretch and toll