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    WoD 16.4.18

    WoD 16.4.18

    Last block(4weeks) of Gymnastics Skills

    Skill Day

    Warm up , Board briefing , Transition time – 15min

    LEVEL 2 + LEVEL 1

    Part a – 22min

    Hollow/Arch Work – 8min

    8min rounds for quality of:

    20” Hollow Hold

    7 shotguns

    20” Arch Hold

    7 arm haulers

    1min transition time

    Grip Strength – 6min

    6min for quality of:

    1min dead hang from the pullup bar or accumulate as much hanging time as possible

    1min wrist extension rolls with a bar(roll the bar back) 15-20kg

    1min double kb or double db farmer carry @ 2x 22,5db or 24kb to 30db or 32kb / 15db or 16kb to 20kb or 17.5db

    1min wrist flexion rolls with a bar(roll the bar forward)

    1min dead hang from the pullup bar

    30”wrist flexion rolls with a bar(roll the bar forward)/30”wrist extensions rolls with a bar(roll the bar backward)

    immediately followed by:

    Ring Rows/Pull ups – 7min

    Perform as many quality reps as possible in the given time frame

    if ring rows executed perfectly and you are able to perform 10good reps in a row,move onto the pull-up bar.

    Transition time – 5min

    Metcon – 8min

    in a time window 8min:

    Buy in :

    21-15-9

    Wallball rx+:11/9 , rx:9/6 , L1:6/4kg

    DB* Snatches rx+ : 17.5 – 22.5/12-15 , rx:12-17.5 / 7.5-12.5kg , L1:7.5-12.5kg/5-10

    the remaining time amrap:

    Burpees over the db,with the rx 2018 Open standard

    *the movement may performed with a kb also.

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