WOD
08 April 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 9 April 2019

A. Front squats
5 | 5 | 3' ( Tempo 1-3-1-1 )

B1. 3 minute AMRAP of:
12 Box Jump-overs 24/20 inch
10 Front Squats 50/35 kg

3 minute rest

B2. 3 minute AMRAP of:
8 Burpee Box Jump-overs 24/20 inch
6 Front Squats 70/50 kg

3 minute rest, then repeat B1 and B2

LET’S GET PHYSICAL

Gymnastics: 9 April 2019

Kick-up into L-sit handstand
5 | 3 | 1"

Plate Rocks
3 | 10 | 1"

Handstand Practice

Ketllebell 1 1/2 Shoulder Press
3 | 5 | 2" in tempo 3-1-X-1

Box Handstand-hold
3 | '30 | 2"

LET’S GET PHYSICAL

Powerlifting: 9 April 2019

A. Deadlift
3 | 3-5 | 3” in tempo C-1-1-1

B1. Dumbbell Bench Press
5 | 3-5 | ‘90 in tempo C-1-1-1

B2. Dumbbell Seal Row
5 | 10 | ‘90 in tempo C-1-1-1

C. Sandbag Squat
5 | 15 | ’60 in tempo C-1-1-1