Pre WOD:

1, Handstand Walk Progressions
EMOM 12 min
1, Handstand Walk progressions
2, 3 Weighted Strict pull ups

Handstand Walk:


Nivå 1: Wall Walks
Nivå 2: Handstand Kick Up
Nivå 3: Handstand Kick up+ step mot vägg
Nivå 4: 7.5 m Handstand Walk
Nivå 5: Handstand Walk Slalom
Nivå 6: 2 m Framåt- 2 m bakåt

2: EMOM 10 min:
1, 20 m 2* DB Overhead Walk
2, 8 Straddle V-Ups

Dagens WOD:

A, Front Squat : 3-3-ME at 88% 1RM

B, Amrap 7 min:
10/8 Row Calories
12 Dumbbell Hang Power Snatches, 22.5/15 kg
12 Lateral Burpee Over Dumbbells
– 2 min pause
Amrap 7 min:
12 Single Arm Dumbbell Overhead Reverse Lunges, 22.5/15 kg
6 Strict Pull-ups
12 Lateral Burpee Over Dumbbells

Post WOD:

A, Enbensstyrka/Balans
3 rundor för kvalité:
20/20 Banded Hamstring Curl
30 Banded Glute Bridges
20/20 Banded Clamshell