WOD
13 May 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 14 May 2019

A. 14 minute EMOM:
On the Odd minutes: 50 seconds Sandbag Bearhug Hold
On the Even minutes: 20 Sit-ups

B. 15/12/9 reps of: 
Deadlifts 90/65 kg
Box jump overs 30/24 kg

Directly into 15/12/9 reps of:
Overhead Squats 50/35 kg
Burpees over the Bar

It’s Gymnasty

Gymnastics: 14 May 2019

A. Kick-up Drill 10 sec. Handstand Hold
5 | 3 | 1"

B. Handstand Rocks
3 | 8 | 1"

C. Handstand Practice

D. Wall Handstand Hold
3 | '45 | 2"

E. Handstand Push-ups Negatives
3 | 5 | 2" in tempo 3-1-X-1

Power-Up

Powerlifting: 14 May 2019

A. Press
5 | 3 | 3” C-0-X-1

B. Back Squat
3 | 5 x 2 | ’20 | 3”

C1. Ring Row
3 | 10 | ’90 1-0-1-0

C2. Dips
3 | 10 | ’90 1-0-1-0