VENDREDI 28/09/2018

 

Warm up: 15’

Mobilité + 10-8-6-4-2 burpees, sit ups

 

Skill: 15’

Push jerk série de 5 reps puis travail light au kb entre chaque série

 

MetCon: 15’

 

Complete as many rounds as possible in 15 minutes of:
21 GHD sit-ups
14 single-arm dumbbell push jerks

Use a single, heavy dumbbell and alternate arms each rep.

Scaling
Avoid a high volume of reps on the GHD if you have not had previous exposure to it. Use a dumbbell that is manageable, yet challenging.

Intermediate Option
Complete as many rounds as possible in 15 minutes of:
14 GHD sit-ups
14 single-arm dumbbell push jerks

Beginner Option
Complete as many rounds as possible in 15 minutes of:
21 sit-ups
14 single-arm dumbbell push jerks

 

After:

10’ travail handstand walk