7. Dezember 2021
Dez
07
WOD – 20211207
Warm-up
Warm-up
2 rounds
– 15 banded Pull Apart & Pass Throughs
– 15 G2OH w/ Plate
– 10 Beatswings
– 10 Piked Push-Ups
– 15 banded Pull Apart & Pass Throughs
– 15 G2OH w/ Plate
– 10 Beatswings
– 10 Piked Push-Ups
Mobility
Strength
A. For 8 Min
1. Practice swinging up into a Handstand and hold as long as possible
2. Practice freestanding Handstand Hold
1. Practice swinging up into a Handstand and hold as long as possible
2. Practice freestanding Handstand Hold
B. For 8 min
1. Practice kipping HSPU on wall- either negative, with mats, etc.- focus on tripod position
2. 3x ME Kipping HSPU, rest 1 min
Workout
– go through WoD movements
– prepare for Pull-Ups, find your scaling
– prepare for Pull-Ups, find your scaling
Metcon (Time)
5 rounds
– 15 Pull-Ups
– 12 Dual KB Hang Cleans @ 20/12
– 9 Dual KB S2OH @ 20/12
– 15 Pull-Ups
– 12 Dual KB Hang Cleans @ 20/12
– 9 Dual KB S2OH @ 20/12
Time Cap: 15 min
Score: Time. Missed reps added as seconds.
– 45 sec Pec Stretch e/s