Training Do. 10.01.2019
Warm-up: 20-20-20-20
- Warm-Up: Coaches Choice
Skill:
- Hand Stand Hold against wall
- Beginner: Accumulate as many minutes as possible within 10min
- Advanced: Press to handstand progression https://www.youtube.com/watch?v=bwvfCR27czo
- Elite: Same as beginner but free standing hand stand
Strength:
- Dumbbell Snatch Complex (10min time)
- 1 rep = 1 DB Snatch plus 2 DB Overhead Squats per arm
- Start with moderate weight to get into movement
- Increase weight after every rep afterwards and work up until failure
WOD:
PAIN IN THE ASS
- In teams of 2:
- You Go / I Go
- E2MOM for 16min: 15 CAL Assault Bike then
- Hand-Release-Push-Ups / Hand-Stand-Push-Ups
*Score is total reps of HRPU (HSPU counts double)
*Put your scores on the whiteboard
AFTER PARTY: 4 attempts of max. L-Sit hanging from bar or on ground