WOD

03.09.18

WARM UP

General & Specific

GYMNASTICS SKILLS 

From Kipping Pull Ups to Bar Muscle Ups – review and practice in EMOM Style for 12’

WOD

In 14’ Complete 5 rounds of:

5 Bar Muscle Ups – 10 M / 6 W Chest to Bar Pull Ups

10 KB Goblet Squat @32/24kg

15 KB Swing @32/24kg

-then in the remaining time-

Max calories Row or Assault Bike

WARM UP

General & Specific

GYMNASTICS SKILLS 

From Kipping Pull Ups to Bar Muscle Ups – review and practice in EMOM Style for 12’

WOD

In 14’ Complete 5 rounds of:

10 M / 6 W Pull Ups

10 KB Goblet Squat @24/16kg

15 KB Swing @24/16kg

-then in the remaining time-

Max calories Row or Assault Bike

WARM UP

General & Specific

GYMNASTICS SKILLS 

From Kipping Pull Ups – review and practice starting from hollow-superman position

WOD

In 12’ Complete 5 rounds of:

10 Jumping Pull Ups

10 KB Goblet Squat

15 KB Russian Swing

-then in the remaining time-

Max calories Row or Assault Bike

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