• WoD 27.9.17

    WoD 27.9.17

    Skill Day

    LEVEL 2
    Part a-15min
    A: Accumulate 2:30 of HS inside a 1m square – if not efficient enough, ask for coaches help or partners help to hold your feet and help you with balance
    5min cap
    B: EMOM x 5min
    rx plus:7reps
    rx:5reps Strict HSPU*
    *If HSPU are easy, add tempo (3down/1up), or move to free standing, wall facing etc. To maximize time under tension
    5min cap
    C: For Time: rx plus:40 Kipping HSPU , rx:25 kipping hspu – try to have rx range of motion
    5min cap

    5min transition time

    Part b-12min
    3Rounds for time
    14 Overhead Step lunges rx plus:60/40 rx:35-45/20-30kg
    14 Kb Snatches *these reps are for each arm 24/20 , 20/16kg
    7 Ring Muscle ups*
    *if use scaling for the movement,perform 10 reps-focus on proper tech-its a skill day
    time cap -12min

    LEVEL 1
    Part a-15min
    A: Every 30sec x 10sets(5min)
    2 Strict Pull ups*
    *If easy, increase tempo till maximal effort
    5min cap
    B: 20 2”hollow pos hold+hollow rolls to arch position +2” arch pos hold, 20 Beat Swings on the pullup bar
    5min cap
    C: Every 30sec x 10sets(5min)
    3 Kipping Pull ups*
    *No butterfly
    5min cap

    5min transition time

    Part b.-12min
    3rounds for time
    10mb cleans
    4 wall climb*
    *if you scale the rom of the mvmnt ,do 5reps
    accumulate 45” of L sits, executing with perfect form

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