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190224

Strength 

Her 2:00 içinde 10:00 Boyunca
Push Press
5 sets x 4 Push Press @80% of Heavy Single

WOD
“2 Kişilik Takım Antrenmanı”
For Time:

2500-Meters Ergo
*Every 2:00 (including 0:00) perform 10 Sync Alt. Dumbbell Snatches (22,5/15 kg)

*Every time you breaks ergometre, perform 8 Hand Release Push Up (only broken athlete)

Gymnastics 
5 minutes of Intro/Cues
Cue 1: Brace the core & press the entire hand to the ground to set up in the handstand
Cue 2: Lean slightly to fingertips to create a slight tripod on the way down – continue PRESSING
Cue 3: Neutral head and SQUEEZE abs as you touch the top of the head
Cue 4: Move hands DOWN into the ground and remain tight in glutes and core on the way up.

WORKOUT
Advanced
6 EMOM:
Odd Minute:
5 Wall-Facing Handstand Push Ups
Even Minute:  20-Meters single dumbbell overhead walking lunge (22,5/15 kg) (10-Meters each arm)

Intermediate
6 EMOM:
Odd Minute:
3-5 Strict Handstand Push Ups
Even Minute:  20-Meters single dumbbell overhead walking lunge (17.5/10 kg) (10-Meters each arm)

Beginner
6 EMOM:
Odd Minute:
3-5 Box Handstand Push Ups OR 5 Push Ups
Even Minute:  15-Meters single dumbbell overhead walking lunge (light)

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