WOD 5


Workout of the day 5:


Warm-up:
A: Band routine - 10 reps each - 2 sets - 30 sec rest.
B: Scapula Band routine - 10 reps each - 2 sets - 30 sec rest.
C: Wrist Prep - 10 reps each - 2 sets - 30 sec rest.
D: Lowerback routine - 50 reps total - 2 sets - 30 sec rest.

 

Pre-Training:
A: bridge push-ups - 5 reps - 3 sets- 30 sec rest.

Training: 

A1: Weighted pull-ups with a weight you can do 5 reps with - 5 reps - 30 sec rest - perform A2.
A2: 90 degree push ups or l-sit to hs - 1-3 reps - 90-120 sec rest - perform A1.
Repeat 5 times, with good form on.

B1: 90 degree OAC Hold or 90 degree Chin-up hold - 10-15 sec - 30 sec rest - perform B2.
B2: Tuck planche push ups with static hold on top of 3 seconds each rep - 3-5 reps - 90-120 sec rest - perform B1.
Repeat 5 times, with good form on.

C: Ring muscle ups or muscle up negatives on rings - 3-5 reps - 90-120 sec rest - perform C.
Repeat 5 times, with good form on.

2nd session of the day: Handbalancing
A: HS Shoulder taps with the wall or handstand wall walks - 20 reps or 3-5 times up and down. - 90 sec rest - 3-5 sets - perform a.

B: Dynamic handstand Straddle handstand to handstand or shifting weight in straddle handstand - 5 reps of 5 seconds on each straddle or 2-3 reps of 10 seconds shifting weight - 120 sec rest - 10 sets - perform B.

C: Tuck hs or Head in handstand - 15-30 sec - 90 sec rest - 5 sets - perform C.

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