W3D6
6 EMOM:
- 30-45sec Handstand Hold
- 30-45sec Hollow Hold
Skills and Drills
Handstand Push-up Skill Work
Advance:
5 Sets (1 Abmat)
5 Kick Up + 3-second Descent + Strict Press
Intermediate:
5 Sets (2 Abmats)
3-5 Kick Up + 3-second Descent + Kick Down (reset)
Beginner:
5 Sets (From Box or Pike Position)
3-5: 3-second Descent + Strict Press
* Use standing Banded Overhead Hold as a substitute for athletes who struggle with stability.
Strength
Bench Press
Her 2:30 içinde 15 Dakika Boyunca (6 Sets)
10-8-6-4-2-1 Reps
*Start with %60, up to heavy!
METCON
“Teams of 2”
“IGYG”
13 AMRAP:
2 Wall Walks + 7 Double Dumbbell Ground to Overhead (2x 17,5/12,5 kg)
*Double Dumbbell GTOH için “snatch” ya da “clean+jerk” tercih edebilirsiniz.
Score; Total Rounds + Reps