• 29Νοέ
    0 Comments
    WoD 30.11.17

    WoD 30.11.17

    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

    Amrap in 13min
    15pistols
    10 push ups
    5 Ring Muscle ups

    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.-13min
    Amrap in 6min
    10kcal row
    3-5 wall climbs
    Rest 1min
    Amrap in 6min
    10 knees 2chest or t2b
    5-7 overhead squat at empty

Leave a reply

Cancel reply
Facebook Auto Publish Powered By : XYZScripts.com