Training Fr. 08.02.2019

Warm-up:       20-20-20-20

• Warm-Up:
  • Coaches Choice

Skill:

• Hand-Stand-Walk
  • Spend 12 min on Hand Stand Walk Practice
  • Beginner: depending on level do 5 Walk Walks every 2mins
  • Or Hand-Stand-Hold against wall and try to push your feet of the wall as often as possible without falling off but back against the wall again
  • Elite/Advanced: try to walk over obstacles

Strength:  

• Kettle Bell Snatch

https://www.youtube.com/watch?v=ZQccQg4kDf8&t=0s&index=66&list=PLdWvFCOAvyr1qYhgPz_-wnCcxTO7VHdFo

•  Warm up with light KB to get into movement
• Afterwards to 5 Sets
• One set is 4 reps per arm
• Increase weight and go as heavy as possible

WOD:

The Parasite

• 6 Rounds for time: TC: 18min
  • 15 Cal Row / Ski Erg
  • 9 Burpee to Sit-Up
  • 3 Strict Pull Ups

AFTER PARTY:            Stretch and roll