• WoD 20.4.18

    WoD 20.4.18

    Skill Day

    LEVEL 2 + LEVEL 1

    Part a -20min

    A.Emom x 3

    30”Ring Support with purple band ,rings at “great” position(work in pairs,each athlete performs 30”)

    1min transition time

    B.Emom x 3

    5 turnouts(“great” to “awesome” position) each athlete of the pair, in the minute

    1minute transition time

    C.Emom x 3

    30” Ring support at “awsome” position(work in pairs,each athlete performs 30”)

    1min transition time

    D.Emom x 3

    30” each athlete ,as many reps as possible of: ring support wide/narrow from “awsome” position

    1min transition time

    2min transition time

    E.Emom x 3

    30” each athlete ,as many reps as possible of: Low parallels shoot throughs ,from hollow  push ups position to dips position + hips up

    F.Emom x 3

    30” each athlete ,as many reps as possible of: Low parallels push up + shoot through + dip + hips  up

    5min transition time

    Part b – 9min

    21-15-12-9 for time

    one arm db hang power clean n press – partition the reps however is convenient for your speed and technique

    squat w the dumbbell

    double unders *

    *the reps for du are:

    Rx + : the prescribed reps x 3 (63/45/36/27)

    Rx: the prescribed reps x 2 (42/30/24/18)

    L1: perform single unders ,the prescribed reps x 3 (63/45/36/27)

    time cap 9min

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