Training Do. 13.09.2018
WarmUp: 20-20-20-20
- 10min Running Clock Glutes and Hams WarmUp
- 20m Banded side walks
- 10 Glute Bridge
- 10 One-legged Glute Bridge (5per leg)
- 10 Donkey Kickbacks (5per leg)
- 10 Good mornings
- Start again until 10min are over
Strenght:
- Glute Ham Raises
- 5 Sets with 10 reps
- Either grab a partner who holds down your feet on the floor or do it on GHD
- Hand Stand Walk
- 10min running clock
- Accumulate as many meters as possible
- Advanced: Set up some obstacles to walk over
- Beginner: Hand-Stand-Walk-Progression on wall with hand raises and shoulder taps
WOD:
„Hips Hips Hooray”
- 10min AMRAP
- 4 Hand-Stand-Push-Ups / Scaled: legs-elevated-Hand-Release-Push-Ups
- 8 Russian Kettle Bell Swings 28kg / Scaled: 20/16kg)
- 12 Toes-to-bar / Scaled: knees-to-elbow
AFTER PARTY: 4x 30 sec Dead-Hang, focus on correct grip and active shoulders