• WoD 4.5.18

    WoD 4.5.18

    LEVEL 2 + LEVEL 1

    15min warm up + board briefing

    Part a – 22min

    i)

    Ring support drils – 9min

    A.Emom x 3

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

    1minute transition time

    B.Emom x 3

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

    1min transition time

    C.Emom x 3

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

    1min transition time

    immediately followed by

    ii)

    -Hand Balance drills – 6min

    3min work on : Bent arm frog stand

    2min : Straight arm frog stand

    1min : Bent arms Hand balance with knees 2 chest

    2min transition time

    5min 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

    *athletes perform the drills in 5 heats.Alternate stations every minute

    5min transition time

    LEVEL 2

    2rounds for total reps

    1min each station – 8min

    0-1: Park run  , count nothing

    1-2: Deadlift rx plus:120/90 rx 80-90/55-70

    2-3: Rx + : ring muscle ups , Rx:ring dips

    3-4: Burpees

    LEVEL 1

    2rounds for total reps

    1min each station – 8min

    0-1: Park run  , count nothing

    1-2: T2b or Kn2ch

    2-3: Wall climbs

    3-4: Wall balls

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