WOD @theprogrm - 14. November 2017

Warm Up:

5 min DU practise / Flight simulator

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 ub DUs

 

Strength / Skill work:

Gymnastic Strength: TTB

3 rounds of:

1. 3-5 Top third TTB (1 rep = from the top 1⁄3 down and back up)

2. 3-5 Bottom half TTB (1 rep = from hang to to L-sit )

3. 3-5 strict TTB

 

Skill Development: kipping TTB

1. 3x10 Kipping swings

2. 3x10 Kipping swings to L-sit

3. 3x6-10 Straight leg kipping TTB 4. 3x10 Kipping knee to chest

5. 3x10 Alternating kipping knee to chest - TTB (scooping) 6. 3x6-10 Kipping TTB (scooping)

 

Workout:

3 rounds, 3 min on - 1 min off:

15/12 cal Row

12 DB Thruster, 15/10kg

Max TTB (scooping)

 

Accessory:

Lateral focus

3 rounds of:

10 Cossack squats

10 Crossing lateral side steps

Kommentar schreiben

Kommentare: 0