Training 29.11.2018

Warm-up:       20-20-20-20

• Bring-Sally-Up in teams of 2
  • Take moderate weight wall ball and hold it over head
  • On every “DOWN” go down to squat overhead hold
  • On every “UP” go up and give ball to partner
  • Keep going and changing until song is over
• Afterwards 30 banded good mornings for quality

Strength:

• Deadlift
  • E2MOM x 5
  • 3 – 4 reps of tempo deadlift (explosive lift, 2s at top, 3s down, TNG at bottom)
  • Try to go as heavy as you can

Skill:

• Hand Stand Hold against wall
  • 5 sets 30sec hold
  • Advanced/Elite: AMRAP shoulder taps for every set

WOD:

SEESAW

• For time:
  • 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 reps of
  • Front Squat (60kg / 40kg / 20kg)
  • *after each set complete
  • 10 Sit Ups (Advanced can do GHD-SU)
  • 20 Double Unders

AFTER PARTY:            4x max attempts of time L-Sit hanging from bar, parallels or sitting on floor