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