Advertisements

24th NOV 2013: Gymnastics + WOD

24 Nov

Great Sunday training @ Butcher’s Lab with Polle, Søren, Philip and some of the guys from Butcher’s Lab’s competition team!

Warm-up

Toes to bar: 12 reps

Max double unders in 2 min: 150 reps (used a friend’s – long – jump rope)

Then

4-3-2-1 Muscle-ups
10-8-6-4-2 Burpees

Gymnastics

Max reps strict handstand push-ups: 23 – 27 reps

2 x 5 reps strict pull-ups + 10 kipping pull-ups

Then

10 wallballs @ 9 kg
7 ring dips

Time: 33 sec

Then

Paralette fun: 3 x L-sit to handstand to L-sit to handstand

Handstand walk: 3 x 10 m + fun with piroettes and headstand to handstand to walk to piroette (video)

Then

Deficit handstand push-ups on paralettes (videos)

Conditioning

17 min AMRAP:

20 alternating 1-arm DB snatches @ 24 kg
15 box jumps 24” (supposed to be 20”)
10 burpees

Result: 5 rounds + 20 + 1 rep

Running

3,5 km running @ 13 km/hour pace (light)

Distance biked

2 x 12 km

20131124-152003.jpg

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: