WOD @theprogrm - 30. November 2017

 

Warm Up:

5x15 sec on - 15 sec off Active shoulder opener https://youtu.be/qpluff7S3uo

5x3-5 Lat flys https://youtu.be/reeIpZFuqR0

3x20 Hollow rocks

3x20 Arch rocks

 

 

Strength / Skill work:

Gymnastic Skill Development: Butterfly pull ups

1. 3x10 Kipping swings

2. 3x10 Butterfly rhythm drill https://youtu.be/xeDgNZalgaI

3. 6x1 Butterfly from the top

4. 3x3-5 Paused butterfly pull ups https://youtu.be/FVZy5ZuLgc0

5. 3x5-10 Butterfly pull ups

 

Gymnastic Conditioning (optional depending how long you spend on the skill development):

For time/quality:

84 DUs

21 Pull ups Scale = Butterfly rhythm drill

60 DUs

15 Pull ups Scale = Butterfly rhythm drill

36 DUs

9 Pull ups Scale = Butterfly rhythm drill

 

Workout:

2 rounds, each for time*

10 Thrusters 60/45kg

10 Bar facing burpees

5 Thrusters 60/45kg

10 Bar facing burpees

 

*5 min Rest between rounds.

 

Time cap = 10 minutes

 

Accessory:

Rotationals focus

40 Rotational WB touches, straight

20 Rotational WB touches, diagonal reaching up

20 Rotational WB touches, diagonal reaching down

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