WOD @theprogrm - 05. Juli 2017

Warm Up:

3 rounds of:

10 Standing pose drill https://vimeo.com/181291071

10 Air Squats

 

Strength / Skill work:

Gymnastic Skill Development: Butterfly pull up

1: 3x10 Basic swings JA Myburgh- Bar swings for kip

2: 3x5-10 Kipping pull ups

3: Butterfly pull up drill JA Myburgh- Butterfly pull-up rhythm drill

4: 10x1 Butterfly pull up starting from the top of the bar

 

Gymnastic Conditioning:

9 min AMRAP:

9 WB, 9/6kg

3 Butterfly Pull ups Scale = Butterfly pull up rhythm drill / Kipping pull ups

9 WB, 9/6kg

6 Butterfly Pull ups Scale = Butterfly pull up rhythm drill / Kipping pull ups

9 WB, 9/6kg

9 Butterfly Pull ups Scale = Butterfly pull up rhythm drill / Kipping pull ups

 

*Ideally the pull ups should be performed unbroken

Workout:

4 rounds for time of:

400m Run

50 Air Squats

 

*Courtesy of CrossFit.com

 

Time cap = 15 minutes

 

Accessory (optional):

Straight arm strength

4 rounds of of:

3 Wall climbs

12 DB Strict Press, 10/7.5kg