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