{"id":1210,"date":"2016-04-27T01:53:44","date_gmt":"2016-04-26T15:53:44","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=1210"},"modified":"2016-04-26T16:58:25","modified_gmt":"2016-04-26T06:58:25","slug":"wednesday270416","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wednesday270416\/","title":{"rendered":"Wednesday270416"},"content":{"rendered":"

 <\/p>\n

Marcel<\/em><\/p>\n

Skill<\/strong>
\nHandstands<\/p>\n

\n

Fitness, Performance, Ninja<\/strong>
\nGymnastics<\/strong>
\n10-12 Freestanding Kick-Ups to
\nHandstand with Max Hold
\n(hold for as long as possible without
\nwalking \u2013 if your hands move,
\nterminate that set)
\nfollowed by\u2026<\/p>\n

Three sets of:
\n45 seconds of Nose-to-Wall
\nHandstand Hold
\nRest 60-90 seconds
\nGet into position via wall-walk,
\ncartwheel or backward handstand
\nwalk. Place your forehead against
\nthe wall and look at your toes.
\nfollowed by\u2026<\/p>\n

One set of:
\n10 Wall Climbs
\n(start from prone and walk feet up
\nthe wall to nose-to-wall handstand
\nhold and slowly descend back down
\n\u2013 focus on keeping positions, not
\nspeed)<\/p>\n

Fitness, Performance, Ninja<\/strong>
\nWorkout<\/strong>
\n\u201cNancy\u201d
\nFive rounds:
\n400 meter run
\n15 Overhead Squats 95\/65#<\/p>\n

Performance EXTRAS<\/strong>
\nFront Squat
\n*Set 1 \u2013 5 reps @ 65%
\n*Set 2 \u2013 4 reps @ 75%
\n*Set 3 \u2013 3 reps @ 80%
\n*Set 4 \u2013 2 reps @ 85%
\n*Set 5 \u2013 1 rep @ 90%
\n*Set 6 \u2013 1 rep @ 95%
\n*Set 7 \u2013 4 reps @ as heavy as
\npossible
\nRest 2 minutes between sets.<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

  Marcel Skill Handstands Fitness, Performance, Ninja Gymnastics 10-12 Freestanding Kick-Ups to Handstand with Max Hold (hold for as long as possible without walking \u2013 if your hands move, terminate that set) followed by\u2026 Three sets of: 45 seconds of Nose-to-Wall Handstand Hold Rest 60-90 seconds Get into position via wall-walk, cartwheel or backward handstand […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-1210","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"\nWednesday270416 - Nepean Crossfit<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wednesday270416\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Wednesday270416 - 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