Thursday Week#3 Speed

Partner warm up

Hold the following positions:

·         L-sit parallettes

·         Planche/ straddle/ tuck

·         On floor

o   Pike

o   Hollow

Skill

Push press

WOD

Complete the following:

Push press 21-15-9

Burpees 21-15-9

CFE

Warm up

2 minute of double unders

15 wall ball shots

15 toes to bar

15 pull ups

 

WOD

10 x 200m runs 2 minutes rest after each effort)

(Try to stay within 10 seconds of every effort/ consistence is key)