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WOD – 28 January 2020

By 27 January 2020January 4th, 2024No Comments

Hand Stand WarM-Up

3x

30 sec Push The Wall

10 HR Push-Ups

30 sec Hollow Hold


Gymnastic Conditioning

Ascending Ladder for 12 Minutes:

3 Strict Handstand Push-ups, 15 Abmat Sit-ups

6 Strict Handstand Push-ups, 15 Abmat Sit-ups

9 Strict Handstand Push-ups, 15 Abmat Sit-ups

12 Strict Handstand Push-ups, 15 Abmat Sit-ups

15……….


WOD

3 Sets:

25m Single Arm Overhead Dumbbell Walking Lunge (Left)

25m Single Arm Overhead Dumbbell Walking Lunge (Right)

50m Broad Jumps

Rest 1:30 Between Sets.

RX 22/15kg


BARBELL CLUB (WEIGHTLIFTING)

Snatch Warm-Up

a) Klokov Traps 3×5

b) Power Snatch 3×5 / 2×3

c) Snatch Balance 3×5 / 2×3

d) Snact Deadlift 3sec Pause 3×5