• WoD 28.3.18

    WoD 28.3.18

    Skill Day

    Warm up , Board briefing , Transition time – 15min

    LEVEL 2 + LEVEL 1

    Part a – 21min

    Floor drills – 8min

    Rounds for quality of

    8 Knees to kb or to Rig – tuck with slow return to the ground

    10 alternating Windshield wipers (floor) https://www.youtube.com/watch?v=lSoKZwAkGI0

    8 Knees to kb or to Rig – pike with slow return to the ground

    10” hold at a dragon fly position you can maintain tension and form

    immediately followed by:

    6min

    Strength work with partner

    Tuck leg to parallel(touch the bar and back to an l-sit) – tuck position

    Pike leg to parallel(touch the bar and back to an l-sit) – pike position

    immediately followed by:

    4min

    Strength work with partner

    Around the word – work on and find your height progression with the help from your partner and the woodstick.

    3min

    Individual work:

    For quality: Bent knees toes 2 bar from a complete hang to feet touching the bar -strict.

    5min transition time

    Part b – 9min

    3rounds for total reps

    1min each station

    0-1: Box Jumps

    1-2 : Double db or kb Front squats L2  rx+ : 17.5 – 22.5/12-15 , rx:12-17.5 / 7.5-12.5kg , L1:7.5-12.5kg/5-10

    2-3 : Burpees

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