negative handstand press up

16 Dec 2018 - WOD

WORKOUT OF THE DAY

Engine Work

3 x 5 minutes on : 5 minutes off:
5, 10, 15....reps
Wall ball (9/6 kg)
Calorie row
Devil’s press
* Start each interval from the beginning

Specialist Sunday

Weightlifting

A) Low hang snatch (below the knee) + Snatch: Build to a heavy single

B) Every minute, for 15 minutes: 1 Snatch at 90% of above, pause for 3 seconds in the receiving position

Barbelles Lifting Class

A) Bench Press: 5 x 10 @ 60%

B) Snatch Grip Romanian Deadlift: 3 x 8

C) EMOM 12:

Min 1: 3-5 ring pull ups / 10 second hold
Min 2: 20 hollow rocks
Min 3: 3 negative handstand press ups
Min 4: Rest