WOD “Saturday” 4-JAN-2014

Workout

  • Straddle Planche x 10
  • L-sit to Advanced Tuck Planche 1 x 10
  • Handstand to Pike x 10
  • Air Squats 2 x 30
  • Pull-ups 2 x 10
  • V-ups/Straddle Superman’s 3 x 20/20
  • Planche Lean Push-ups 2 x 10
  • Stretching

1 with Parallettes

WOD “Friday” 3-JAN-2014

Workout

  • Straddle Planche x 10
  • L-sit to V-sit 1 x 10
  • Handstand Push-ups x 10
  • One Arm L-sit Chin-ups 5 x 2R/L
  • V-ups/Straddle Superman’s 3 x 15/15
  • Tricep Dips 3 x 6
  • Air Squats 2 x 20
  • Rear Delt Flyes 2 3 x 10
  • Side Split Squats x 20R/L
  • Stretching

1 with Parallettes
2 with 22kg Resistance Band

WOD “Sunday” 29-DEC-2013

Workout

  • Straddle Planche x 10
  • L-sit to V-sit 1 x 10
  • 5 sets (for time) of:
    • Air Squats x 20
    • V-ups x 15
    • Pull-ups x 10
    • Push-ups x 10
    • Lunges x 10R/L
  • Stretching

Time: 23:48.00

1 with Parallettes

WOD “Saturday” 28-DEC-2013

Workout

  • Straddle Planche x 10
  • L-sit to Advanced Tuck Planche 1 x 10
  • Handstand Push-ups x 10
  • L-sit Chin-ups 2 x 8
  • Muscle-ups 2 x 8
  • Air Squats x 20
  • Stretching

1 with Parallettes

WOD “Friday” 27-DEC-2013

Workout

  • Straddle Planche x 10
  • Handstand to Pike x 10
  • Stretching

WOD “Thursday” 26-DEC-2013

Workout

  • Straddle Planche x 10
  • Handstand Push-ups x 10
  • L-sit to V-sit 1 x 10
  • Tricep Dips 3 x 6
  • V-ups/Straddle Superman’s 3 x 15/15
  • Air Squats x 30
  • One Arm L-sit Chin-ups 3  x 3R/L

1 with Parallettes

WOD “Tuesday” 24-DEC-2013

Workout

  • Straddle Planche x 10
  • Handstand Push-ups x 10
  • Muscle-ups 2 x 5
  • Pull-ups x 10
  • Diamond Push-ups x 10
  • L-sit Chin-ups 2 x 5
  • Rear Delt Flyes 1 x 10

1 with 22kg Resistance Band

WOD “Sunday” 22-DEC-2013

Workout #1

  • Straddle Planche x 10
  • One Arm Chin-ups 5 x 2R/L
  • Handstand Push-ups x 10
  • Muscle-ups 3 x 6
  • Rear Delt Flyes 1 3 x 10

Workout #2

  • Handstand Push-ups x 10
  • Handstand to Pike x 10
  • L-sit to V-sit 2 x 10
  • 5 sets (for time) of:
    • Air Squats x 10
    • V-ups x 10
    • Lunges x 10R/L
    • Straddle Superman’s x 10
    • Spiderman’s x 10
  • Stretching

Time: 12:31.05

1 with 22kg Resistance Band
2 with Parallettes

WOD “Friday” 20-DEC-2013

Workout

  • Straddle Planche x 10
  • L-sit to Advanced Tuck Planche 1 x 10
  • 5 sets (for time) of:
    • Air Squats x 20
    • Push-ups x 10
    • V-ups x 15
    • Side Split Squats x 10R/L
    • Straddle Superman’s x 15
    • Single Unders x 20
  • Rear Delt Flyes 2 2 x 10
  • Stretching

Time: 22:50.00

1 with Parallettes
2 with 22kg Resistance Band

WOD 8th October 2013

Workout

  • Straddle Planche x 10
  • Handstands x 10
  • L-sit to V-sit 1 x 10
  • Pull-ups 10, 8, 6
  • Stretching

1 with Parallettes