20. Juli 2021
Jul
20
WoD – 20210720
Warm-up
Warm-up
3 min rope skipping practice
then
3 rounds
– 8 Pike Push-Ups
– 16 Sit-Ups
then
3 rounds
– 8 Pike Push-Ups
– 16 Sit-Ups
Mobility
Skill
Toes To Bar practice (Max reps)
– 5 Beatswings into
– 5 Kipping Straight Leg Raises into
– 5 Toes to Bar or 5 Leg Raises as high as possible
– 5 Kipping Straight Leg Raises into
– 5 Toes to Bar or 5 Leg Raises as high as possible
Try to go unbroken.
Focus on tension and pushing away from the bar,- 5 Beatswings into
– 5 Kipping Straight Leg Raises into
– 5 Toes to Bar or 5 Leg Raises as high as possible
Try to go unbroken.
Focus on tension and pushing away from the bar
Handstand practice (Max reps)
– practice Handstand Hold free or wall
Focus on controlled upswing into Handstand and body tension
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 min
– 50 Double Under
– 20 Tuck-Ups
– 50 Double Under
– 20 Tuck-Ups
Score: Rounds + reps.
– 30 sec Puppy Dog
– Wrist Complex