WoD 18.4.17

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)

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

Partner wod -9min

Athletes alternate rounds in 9min of:

8 kcal row/ski/ab

8 pullups

8 double db push press  rx+ : 17.5 – 22.5/12-15 , rx:12-17.5 / 7.5-12.5kg , L1:7.5-12.5kg/5-10

score is the total number of rounds performed by both athletes