Gymnastics - Di 17.11.20

A: Metcon

3 SETS OF: (TC 10‘)

30 SEC ONE ARM AND ONE LEG PLANK HOLD REST 30 SEC 30 SEC ONE ARM AND ONE LEG PLANK HOLD REST 30 SEC 10-20 SEC L-SIT HOLD

BAR / PARALLETTES / PLATES REST 30 SEC

*** PLANK ONE ARM ONE LEG https://www.youtube.com/watch?v=9UDgiHGGh0I SWITCH SIDES EACH TIME.


***

L SIT HOLD https://www.youtube.com/watch?v=xbfyLeFigFE&t=120s


B: Metcon 


3 ROUNDS NOT FOR TIME: (TC 10‘) - 10 PLANK TO PIKE HANDSTAND ( WITH FEET ON ROWER) - 20 WALL FACING HANDSTAND SHOULDER TAPS - MAX METERS HANDSTAND WALK* - REST AS NEEDED*SCORE 1 METRE OF HANDSTAND WALK AS 1 REP *** PLANK TO PIKE HANDSTAND https://www.youtube.com/watch?v=SLNJPahaQOY

*** HANDSTAND SHOULDER TAPS https://www.youtube.com/watch?v=t8PtPtuJx8s


C: Metcon

3 ROUNDS FOR TIME: (TC 15‘) - 100 DOUBLE UNDERS OR 200 SINGLE UNDERS

- 10 BURPEE BAR MUSCLE UPS

- 30M HEAVY KBS FARMER CARRY


*** SCALING OPTIONS: YOU CAN SCALE BAR MUSCLE UPS WITH CHEST TO BAR PULL UPS, OR REGULAR PULL UPS

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