WOD @theprogrm - 21. Dezember 2017

Warm Up:

Wrist warm up - 2 rounds of:

5 Wrist flow https://youtu.be/bisnUOmWj0s

10 Wrist push ups https://youtu.be/xBaA2gmY6DY

10 Reverse wrist pushups https://youtu.be/Xq2rlDECf_c

 

Strength / Skill work:

Gymnastic Skill Development: SRMU

1. 3x15-20 sec False grip hang*

2. 5x3-5 False grip C2R pull up with 2 sec pause at the chest*

3. 5x3 Floor assisted RMU transition drill https://youtu.be/wCrX2cK7fIQ

4. 3- 5x1 Eccentric SRMU, as slow and controlled as possible* (floor assisted in the video) https://youtu.be/vr8AuTzu8pY

5. 3x2-3 Assisted SRMU, as slow and controlled as possible  https://youtu.be/zciQeyIMGBQ

Rest 3 minutes

6. 1x 1-3 ub SRMU

 

*Floor assisted if needed to guarantee slow tempo / quality.

 

Workout:

21-15-9

FS, 60/40kg

TTB Scale = Knee to chest

 

Time cap = 8 minutes

 

Accessory:

Stretch forearms

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