WEDNESDAYS TRAINING

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 ​