• WoD 30.3.18

    WoD 30.3.18

    Skill Day
    Warm up , Board briefing , Transition time – 15min

    LEVEL 2 + LEVEL 1
    Part a – 23min
    Ring Support Drills

    A.Emom x 3
    30”Parallels Support (work in pairs,each athlete performs 30”)
    1min transition time

    B.Emom x 3
    30”Ring Support with purple band ,rings at “great” position(work in pairs,each athlete performs 30”)
    1min transition time

    C.Emom x 3
    5 turnouts(“great” to “awesome” position) each athlete of the pair, in the minute
    1minute transition time

    D.Emom x 3
    30” Ring support at “awsome” position(work in pairs,each athlete performs 30”)
    1min transition time

    E.Emom x 3
    30” each athlete ,as many reps as possible of: ring support wide/narrow from “awsome” position
    1min transition time

    F.Emom x3
    30” each athlete ,as many reps as possible of:Ring support swings

    Transition time 4min

    Part b – 8min +1
    2min Amrap : Overhead Squat L2: rx+50/30 rx:40/25
    immediately followed by
    2min Amrap : Push ups – gymnastic push ups, focus on appropriate scaling , seek for full rom/good hollow pos.
    immediately followed by
    2min Amrap : One arm db hang power clean n press L2 rx+ : 17.5 – 22.5/12-15 , rx:12-17.5 / 7.5-12.5kg , L1:7.5-12.5kg/5-10
    immediately followed by
    2min Amrap : Row (kcals)
    immediately followed by:
    Cash out ,only for L2 rx+ : 1min amrap pull-ups

Leave a reply

Cancel reply
WP Facebook Auto Publish Powered By : XYZScripts.com