Up & Down Ladder for time
Seated Knee tucks
*After each round; 250m Row
Home WOD (Compare to 30-04-20)
15-20 Rounds for time:
5 Hang Squat Cleans
3 Handstand Pushups (or box/couch ass. Or seated Press 3L/3R) (With heavy weight on the Hang Squat Cleans, 1 or 2 Dumbbells, 5 reps total. With light weight; 5L/5R)
Choose a number of rounds or preferred working time for this workout. It’s not about speed but challenging yourself as much as possible on each station/movement.
And if you only have lighter weights available, do more rounds then 😉
We always warm up from light to heavy and from easy to complex.
– From normal situps, to bent leg V-ups to extended leg V-ups.
– From Hang Power Cleans (light) and Airsquats or light weighted squats, to light hang power cleans into squat, to hang squat cleans.
– From pushups or light seated presses, to assisted HSPU’s or heavier seated presses, to possibly full Handstand Pushups.
Start by doing 2-3 light rounds, 2 medium rounds and finishing your warm-up by doing 1-2 rounds of your workout weights and options.
Set your timer and 3.2.1..GO!!
Workout explanation, movement standards and options: