13. Oktober 2021
Okt.
13
WoD – 20211013
Warm-up
Warm-up
4 rounds
– 30 SU/DU
– 7 Piked Push-Ups
– 7 banded Pull Aparts
– 1 Wall Walk
– 30 SU/DU
– 7 Piked Push-Ups
– 7 banded Pull Aparts
– 1 Wall Walk
Mobility
Strength
Handstand Push-ups (5 sets of 5)
Performed at your highest skill level, including:
– strict deficit HSPU
– kipping deficit HSPU
– strict HSPU
– kipping HSPU
…
– strict deficit HSPU
– kipping deficit HSPU
– strict HSPU
– kipping HSPU
…
Handstand Hold (EMOM 5)
EMOM 5 min
– 20-40 sec HS Hold*
– 20-40 sec HS Hold*
*Depending on your skill level choose one of the following options:
– Free standing HS Hold
– Wall Facing HS Hold
– Back to Wall HS Hold
– Feet on Box HS Hold
Workout
Metcon (4 Rounds for reps)
AMRAP 4 min
– 50 DU
– 15 Push-Ups
– 50 DU
– 15 Push-Ups
– Rest 1 min –
AMRAP 3 min
– 40 DU
– 12 Push-Ups
– Rest 1 min –
AMRAP 2 min
– 30 DU
– 9 Push-Ups
– Rest 1 min –
AMRAP 1 min
– 20 DU
– 6 Push-Ups
Note: Scaling for DU is SU with same rep-scheme. You can also decide for every round if you do DU or SU.
Example: If you can do 10 DU unbroken, do SU for AMRAP 1+2 and DU for AMRAP 3+4.
– 45 sec lat. Prayer Stretch e/s
– 45 sec Cat-Cows