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Friday 12.04.2020

POSTED ON December 3, 2020

Friday | 12.04.2020

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**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
150 m jog
7 Plank Shoulder Taps (each side)
7 Glute Bridge (2 sec hold)
7 deadbugs (each side)
7 wall angels
 
 
**2. Workout Prep**
1 set
3 GHD’s (parallel) + 2 GHD’s or 10 8 Sit Ups
1 Rope Climb or 5 Russian Kettlebell Swings (moderate weight)
5 SHSPU or 5 HSPU
 
WOD: Back in Black
 
* Target number of Reps each set: 12-15 reps
* Target Time: sub 12 Minutes
 
AMRAP 3:00
21 GHD’s
3 Rope Climbs
Max Strict Handstand Push ups (SHPSU)
– Rest 1 minute, then repeat until 63 reps of SHSPU are completed –
-OR-
Amrap 3:00
21 Abmat Sit Ups
21 Russian KettleBell Swings (1.5/1)
Max Handstand Push Ups (HSPU)
– Rest 1 minute, then repeat until 63 reps of HSPU are completed –
* The Scaling aim is for athletes to maintain high intensity and have at least 45 seconds of of work time for SHSPU.
* Scaling option 1
AMRAP 3:00
15 GHD’s
2 Rope Climbs
Max Strict Handstand Push ups
– Rest 1 minute, then repeat until 42 reps of SHSPU are completed –
 
* Scaling option 2
AMRAP 3:00
21 GHD’s
10 Burpee Pull ups
Max Handstand Push ups
– Rest 1 minute, then repeat until 63 reps of HSPU are completed –
 
* Scaling Option 3
Amrap 3:00
21 Abmat Sit Ups
21 Russian Kettle Bell Swings (1/.5)
Max Handstand Push Ups (HSPU)
– Rest 1 minute, then repeat until 63 reps of Pike Push Ups (OR 63 Strict Dumbbell Presses) are completed –
 
Accessory:
 
4 sets
10 Shrimp Squat (each side)
10 Landmine RDL (each side) (OR Dumbbell RDL)
 
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