21. März 2022
Mrz
21
WOD – 20220321
Warm-up
Warm-up
3 rounds
– 240m Row
– 12 MB Thruster
– 8 Pike Push-Up
– 60 sec Jump Rope
– 240m Row
– 12 MB Thruster
– 8 Pike Push-Up
– 60 sec Jump Rope
Mobility
Strength
Handstand Push-ups (Max reps)
Handstand Push-Ups
A. Practice (~ 10 min)
– Wall Walks
– HSPU kips (in headstand position)
– negative HSPU
– deficit HSPU
A. Practice (~ 10 min)
– Wall Walks
– HSPU kips (in headstand position)
– negative HSPU
– deficit HSPU
B. HSPU conditioning
– Max unbroken reps Strict HSPU
– Rest 2 min
– Max unbroken reps deficit kipping HSPU
– Rest 2 min
– Max unbroken reps kipping HSPU
Use progressions, you can get at least 5 reps on each movement.
e.g.: Pike Push-Ups -> Wall Walks -> kipping HSPU
Workout
Metcon (AMRAP – Rounds and Reps)
WOD [40:00-55:00]
AMRAP 15 min
– 24/30 cal Row
– 50 Wallball Shot @6/9kg
– 100 Double-Under
AMRAP 15 min
– 24/30 cal Row
– 50 Wallball Shot @6/9kg
– 100 Double-Under
– 60 sec Wrist Extensors Wall Stretch e/s