11 Sep WOD 12th September 2016
Warm Up: Medball Volleyball and Mobility
Handstand
Skill: Chest to wall handstand into headstand feet off wall
Strength: Bottom up HSPU 3×5
Work Capacity
Competition:
50,40,30,20,10 DU
5,4,3,2,1 complex of:
1x Pull Up, 1x C2B, 1xTTB, 1x Bar MU
Perfomance
50-40-30-20-10, DU and Tuck Crunch
Fitness:
50-40-30-20-10, SU and Tuck Crunch
Coaches Notes
Competition: Gymnastic Ninjas here is one for you. D.U unbroken or 2 sets. The complex is targeted to be done unbroken – round 1 you do the complex 5 times, then 4 and so on.
Performance and Fitness: Hit consistent sets with your skipping, then try and go as far as you can unbroken with the tuck crunches.
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