20. August 2021
Aug
20
WoD – 2021081920
Warm-up
Warm-up
3 rounds
– 40 Single Unders
– 20 Plank Shoulder Taps (it)
– 15 Air Squats
– 5 Inch Worms
– 40 Single Unders
– 20 Plank Shoulder Taps (it)
– 15 Air Squats
– 5 Inch Worms
Mobility
– 10 Downward Dog To Prayer Stretch transitions
Strength
kipping Handstand Push-Up (5-8 min to practice kipping HSPU)
Note: Practice in small sets, focusing on explosive opening of hips.
Deficit Handstand Push-ups (5 sets of 5 strict deficit HSPU)
Note: Choose a strict HSPU variation, which is difficult but doable for 5 sets of 5.
Scaling: strict HSPU, head elevated strict HSPU, negative HSPU, strict Box Pike Push-Ups, strict Pike Push-Ups
Workout
Metcon (Time)
Fitness Bundesliga – 21.2
– 50 Burpees over Rower
– 75 Double Under
– 100 cal Row
– 50 Burpees over Rower
– 75 Double Under
– 100 cal Row
Time Cap: 15 min
Score: Time. Missing reps added as seconds to the time cap.
