• WoD 3.5.18

    WoD 3.5.18

    LEVEL 2 + LEVEL 1
    15min warm up + board briefing

    Part a -25min
    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

    Pistols progressions -7min
    choose the one that fits you and do sets of 10 alternating every minute on the minute.
    If efficient enough , add load with a plate front rack.

    Low parallels – 11min
    Emom x 3
    5 or 7 or 9 Push ups w perfect form on parallels
    work in pairs.time to complete the drill for each athlete is 30”
    1min transition time
    Emom x 3
    7 or 9 or 12 dips on parallel with shoot hips up
    work in pairs.time to complete the drill for each athlete is 30”
    1min transition time
    Emom x 3
    L-sit , accumulate as much time under tension as possible in 30” for each athlete
    1min transition time
    Emom x 2
    30” for each athlete amrap of:push up+shoot through+dip+hips up in a straight pos+shoot through back

    4min transition time

    Metcon – 6min
    LEVEL 2
    6min amrap ladder
    2 double dumbbell power clean n sh2oh @ 15-22,5kg/ 10-17,5kg
    2 double db front squat
    2 t2b

    ***dont drop the dumbbells!!!

    LEVEL 1
    6min amrap ladder
    3 deadlift 30-50 /20-40kg
    then 6 deadlifts , 9 , 12 , …
    after each round of deadlifts,perform 4 burpees box jumps

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