• WoD 25.4.18

    WoD 25.4.18

    Skill Day

    LEVEL 2+LEVEL 1

    Warm up , Board briefing , Transition time – 15min

    Part a – 19min

    LEVEL 2 + LEVEL 1

    Part a – 12min

    Headstand – 7min

    Work for 3min on:

    Headstand – legs tuck up

    Work for 2min on:

    Headstand – legs straddle up

    Work for 2min on:

    Headstand – legs pike up

    Immediately followed by:

    Work for 5min on:

    Free handstand , in pairs or teams of 3, work on form

    also try

    Headstand tuck up into a free handstand position

    also try headstand pike up into a free handstand position

    5min transition time

    Part b – 17min

    5min amrap

    buy in 600m run

    12 deadlift L2 rx+ :70/45 , rx:50-60/30-40 , L1:25-35/15-25kg

    12 burpees lateral jump over the bar

    1min rest

    5min amrap

    buy in 400m run

    9 hang power clean

    9 burpees over the bar

    1min rest

    5min amrap

    buy in 200m run

    6 thrusters

    6 burpees over the bar

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