3 Sets:
1) 10-15 sec active false Grip Hang in High Rings/ 15-20 sec Hang in Low Rings with feet support
(30 sec rest)
2) 15-20 sec/each top + bottom of Ring Support Hold (Banded)
(30 sec rest)
3) 3-6 strict Ring MU transition in low rings (straight/ bend legs)
(Rest By feel)
3-4 Sets:
5-8 tight Kipping Ring Swings
(Push Rings down in Hollow)
(60 sec rest btw sets)
3 Sets:
1) strict Ring/ Bar pull ups:
3-5 @2 sec down (banded/ negativ)
(30 sec rest)
2) strict Ring Dips:
4-6 (2-3 negativ/ banded)
(60 sec rest btw sets)
Every 90sec. for 15min (10 sets)
Pause P. Snatch (2sec. just above knee) + Hang Snatche
start @ first weight after empty bar and work up by feel
For time:
30/25cal Row - scale as needed to finish sub 1:30
15 Thrusters (50/35kg) - scale weight as needed to be able to do these in 1-2 sets
20 T2B
25 Burpee over bar
- 6min cap -
10 min to build up to working weight
Then 5 times:
1.1.1
rest 15s between reps and 60s between sets
4 times 6-8 reps
rest 60s between sets
A. Strength, 4 sets of:
6-8 DB Floor Press
-60 sec rest-
8- 10 DB Lat Pull over
-60 sec rest-
15 Reverse Flys with small Plates
-60 sec rest-
B. WOD
21-15-9
DB Hang Cleans
Ring Rows
18 sets of: (Bike)
1min on
1min off
Goal is to keep your pace over all Sets!
Every 45sec. for 9:00min (12 sets)
30sec. Bike
rest 3min
Every 75sec. for 12:30min (10sets)
200m run (Tor hintere Halle!)
rest 3min
Every 45sec. for 9:00min (12 sets)
30sec. Bike
- Go at a hard but consistent pace for all sets! -