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