Training Di. 16.10.2018

WarmUp:        20-20-20-20

• Run 2 rounds
• 2x 10 Lat-Pull-Ups and 10 Diamond Push Ups
• Wrist Activation/Stretch

Strength:

• Hand Stand Walk
  • 12min time to practice
  • Beginner: Hand Stand Walk Progression or Wall Walks or Hand Stand Hold
  • Advanced: Built up some obstacles and walk over them

• Nordic Glute Ham Raise (on floor)
  • Partner will hold your feet down
  • Keep your back straight and hips locked
  • 5 Sets with 5-7 reps

WOD:

Games 2012 Team WOD #4 – CFSR Version

• In Pairs, For time
  • 750m Row or Ski vs Barbell Front Rack hold 80/60/40kg
  • 50 Burpees to 10kg weight plate vs Barbell Overhead Hold 60/40/30kg
  • 50 Thruster 30/15kg vs Ring Dip/Top of Push Up hold

Time Cap: 22min

AFTER PARTY:            4x 30sec L-Sit while hanging on bar or L-Sit on floor