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Daily Gibberish

Hydra Movement: Strength is just the beginning!

WEDNESDAYS TRAINING

8/15/2017

Comments

 
PHASE 3: WOD
​Warm up

10min amrap
200 m row
10 inch worms 
10 lunges 
1 wall walk +10sec hold

Strength
4 sets of 
5 x Deadlifts 
10 x weighted pistols 
10 x handstand push ups (and/or kipping practise)

metcon
Diane *Bench mark*
21-15-9
Deadlifts 100/70kg
Handstand push ups 
GYMNASTY
warm up:
complete 3 rounds of:
wrist flexion raises + dorsal push ups x 10reps
Toes to bar x 10
V Snaps x 20

strength: 
complete 4 rounds of:
Pull Ups x 3 @ 5113/ 5@5155
Hindu Push Ups x 5/ HSPU x 3-5
Rest 2min

complete 4 rounds of:
Tuck Planche x 20sec
Front Lever x 20sec
German Hang x 20sec
C2W Floor Angels x 10

complete 4 rounds of:
Muscle Ups x 3
L Sit x 20sec
Shoulder Stand x 20sec
Wall Cuban Rotations x 20reps ​
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    Author

    Anurag Gill is the Head Coach at HYDRA Movement in Moonee Ponds.

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  • HOME
  • ABOUT US
    • Why Are We Different?
    • What We Offer
    • Meet the Team
  • GETTING STARTED
    • TIME TABLE
    • CLASSES >
      • UPPER BODY STRENGTH >
        • Gymnastics Strength
      • Hand-Balancing
      • CONDITIONING
      • ASHTANGA YOGA
      • MOBILITY
      • Olympic Lifting
      • Personal Training
    • COSTS
    • Visiting CrossFit Athletes & Drop Ins
    • Free Trial
    • FAQs
  • Member Login
  • TRAINING
    • Testimonials and Reviews
    • What is Fitness?
  • CONTACT US
    • MEMBER REFERRAL PROGRAM