Training Di. 26.02.2019

Warm-up:       20-20-20-20

• Warm-Up:
  • 5min Jump Rope
  • 5 dumbbell pass throughs per arm
  • 5min SkiErg, Bike or Running

Skill/Strength:

• Pull Up Top Hold
  • 5 Sets with 15 sec hold on top
  • Elite: Go weighted

Strength:  

• Bench Press Cluster
  • 5 Sets with 5 reps each
  • Cluster: rep 1 – 10sec rest – rep 2 – 10sec rest and so on
  • Increase weight after every set

WOD:

EARLY BIRD CREW: OPEN WOD 19.1

Evening Classes:

HELEN

• 3 rounds for time
  • 400m Run
  • 21 KB Swings 24/16kg
  • 12 Pull UPs

AFTER PARTY:            Stretch and roll or work on your weaknesses