WOD @theprogrm - 25. Oktober 2017

Warm Up:

3 rounds, no rest:

20 sec Hollow hold

20 sec Arch hold

5 tempo Push ups 3-0-x-1

5 tempo Ring rows 3-0-x-1

 

Strength / Skill work:

Gymnastic strength

16 min EMOM

Min 1: Top of the pull up hold (can be assisted standing on a box or performed on the floor with a bar on the squat rack)

Min 2: Bottom of the ring dip hold

Min 3: Top of the ring row hold

Min 4: Top of the ring dip hold

 

Workout:

For time:

100 DUs Scale = 150 Single unders

40 Pull ups Scale = Jumping pull ups

100 DUs

40 HSPU Scale = 20 Box HSPU

100 DUS

40 TTB Scale = Knee to chest / straight leg toes to L-sit

100 DUs

40 Pistols Scale = Reverse lunges (as low as possible leaning over the front leg)

 

Time cap = 20 minutes

 

Accessory:

Posterior chain strength

50 Banded hamstring curls

Kommentar schreiben

Kommentare: 0