06.10.2020

Gymnastics
Handstand Push Up

*Mobility*
3 rounds
10 Lat Eccentrics
2x10s Overhead Opener

*Strength*
5 rounds
Handstand Lowers (5 sec)
3-5 Pike Push Ups
Bottom Hold (5 sec)

*Skill*
A| Seated Dumbbell Presses
B| Pike Push Ups
C| Box Pike Push Ups
D| Abmat Handstand Push Ups
E| Handstand Push Ups
F| deficit Handstand Push Ups

Metcon
Metcon (1 Rounds for reps)
AMRAP 7
6 Goblet Squat Presses
10 Dynamic Dips
6 Box Jump Overs

rest: 3 minutes

AMRAP 7
5 Devil Presses
10 Toes to Bar
20 Heel Touches

Rx:
Kettlebell: 12 / 8 kg
Box: 60 / 50 cm
Dumbbell: 15 / 10 kg

WOD WOD, 6. Oktober 2020