AMRAP
WARMUP
– EMOM x 9′:
Min1: 4-6 Candlestick Roll Up
Min2: 20”-30” Wall Face Handstand Hold
Min3: 5 Straight Situps + 5 Tuck-Ups + 5 V-Ups
STRENGTH
– Every 1’45” x 8 sets:
Odd: 3-5 Strict HSPU*
Even: 20”-30” Hang L-Sit Hold
*Esperti: aggiungi deficit se esegui facilmente 5 reps
*Intermedi: 3 Slow Negative HSPU (3-4” discesa) (senza AbMat)
*Principianti: 3 Slow Negative HSPU (3-4” discesa) (utilizza 1 o 2 AbMat) oppure lavora sulla salita in verticale con 5 Kick-Up to Handstand
WOD
– In 8min.
For Time:
25 Strict TTB or Strict Knees to Elbows
then AMRAP in time remaining:
10 Hammer Single Parallette Pushups (5/side)
5 Super Wide Grip Strict Pullups or Wide Ring Rows
30” Extended Tall Plank Hold
15 Band Pull-Apart