WOD

10.05.18

WARM UP

General & Specific

GYMNASTICS STRENGTH

Every 230– 3x 4-5 sets perform:

A1- Rope Climb – 1-2 Ascend or Ring Rows tempo 2020 – 8-10 reps

A2- Strict Ring Dip or Box Dip (no push ups) – 6-8 reps

A3- Strict Toes to Bar – 6-8 reps

WOD

3 rounds for time of:

4 Ring Muscle Ups or 8 Kipping Chest to Bar Pull Ups

8 Front Squat @155/105lbs

12 Lateral Burpees

WARM UP

General & Specific

GYMNASTICS STRENGTH

Every 230– 3x 4-5 sets perform:

A1- Rope Climb – 1-2 Ascend or Ring Rows tempo 2020 – 8-10 reps

A2- Strict Ring Dip or Box Dip (no push ups) – 6-8 reps

A3- Strict Knee to Elbows – 6-8 reps

WOD

3 rounds for time of:

8 M / 6 W Kipping Chest to Bar Pull Ups

8 Front Squat @135/85lbs

12 Lateral Burpees

WARM UP

General & Specific

GYMNASTICS STRENGTH

Every 230– 3x 4-5 sets perform:

A1- Ring Rows tempo 2020 – 8-10 reps

A2- Box Dip or gymnastics push ups – 6-8 reps

A3- Strict Knee Raises – 6-8 reps

WOD

3 rounds for time of:

10-12 Jumping Pull Ups

10-12 KB Goblet Front Squat

10-12 Burpees no jump

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