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Training 28 juni 2018

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WOD

“Captain Jack”
For Time complete:

1000 mtr. Bike

30 Front to Back Squats

30 Handstand Push Ups

*Barbell @ 20/15 kg.
*Scaling: 15/10 kg.

Pike push ups.

This WOD looks like Jackie, but isn’t that nice as she is. Captain Jack is screaming Captain who likes to take the thruster to a next level and putting you upside down on the rainbow track.

Stimulus: Ey yo Captain Jack, bring me back to the ……


GetStrong:
Front squat

5-5-5-5-5

-then-

Dips (tempo (3-2-0)

5-5-5-5-5

-then-

Pull ups

1-1-1-1-1

(tempo take 5 to 10 seconds to lower yourself)

-then-

3 rounds:

15 abwheel roll outs

30 second plank hold