Handstand & BMU
Warm-Up
3 rounds
25 Hampelmänner
20s plank hold
15 air squats
10 Bird Dogs (https://www.youtube.com/watch?v=k2azbhhuKuM )
5 Yoga Push ups (https://www.youtube.com/watch?v=DGYwtfFElR4)
Mobilität
Shoulder
Wrists
Hips
Technik / Kraft
EMOM 20
1: Handstandhold against Wall 10-20s
2: 10-20s Hollow Hold (skalierte Version möglich)
3: 4-6 Box Jump BMU (oder vom Boden an den mobilen Stangen)
4: Schere (https://www.youtube.com/watch?v=tZLL6F8u1MY)
Zwischenübung 1
Tabata
– Plate ground to Overhead (10kg/20kg) https://www.youtube.com/watch?v=ZxTl6wkOLZQ&feature=youtu.be
– Crab walk
WOD
5 RFT (TC 12)
5 Pull ups
10 Pushups
15 Air Squats
15 DU (3x SU)
Cool Down
Static Stretch