WOD | 27.02.2018

In WOD Amsterdam Amstel, WOD Amsterdam Buitenveldert by Dave

AFAP (As Fast As Possible)
3 Rounds For Time Of:
15 Deadlifts 80/60kg
12 Box Jumps
9 Ring Dips

StrengthWOD
1. 10 Hollow Rocks + 10 Arch Rocks 5 x 3 (keep feet/hands off floor in transition)
2. Weighted Pass Throughs / Dislocates 3 x 120 secs (SLOW & ribs locked down!!)
3. Push Up Support one arm holds 5 x 10 secs / hand (shoulder stacked over hand)
4. V-Outs (rings) 3 x 5 SLOW!!! Move feet fwd to Deload.
5. Handstand shrugs (stomach to wall) 3 x 10

Homework:
Balance drills
a) 5x 30″ sec spotted freestanding balance practice (so find a spotter)
b) Reverse planche – back to wall, hands approx 0.5m away. Planche shoulders back over hands & use core, shoulders & fingers to pull body to vertical. Hold & rest on wall
2. Handstand kick-up practice (20 attempts off wall)