WOD @theprogrm - 16. November 2017

Warm Up

Wrist warm up for false grip

2 min Wrist flow https://youtu.be/bisnUOmWj0s

2 min Hold false grip position on the floor

 

Strength / Skill work:

Skill Development: Strict RMU

1. 3x 4-6 False grip RPU (Ring Pull Ups)

2. 3x 10 sec Top of the RPU hold in false grip, focus on “open chest” / shoulder blades squeezed together

3. 3x 5 strict RMU transitions on the floor https://youtu.be/wCrX2cK7fIQ 4. 3x Assisted strict RMU https://youtu.be/zciQeyIMGBQ

5. 5x1-3 strict RMU

 

Workout:

7 minutes AMRAP:

5 SDLHP, 50/35kg

5 HSPU Scale = Push ups

5 min rest, then:

50 Pull ups for time Scale = Jumping pull ups

 

Accessory (optional):

6 min AMRAP for quality: 10 Forward lunges

10 Cossack squats

10 Backward lunges

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