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)