EMOM 9 min:
1. 15-20 sek/ each top + bottom hold of Ring row (false grip)
2. 8 scapula Pull ups + 8 scapula Push ups
3. 10-20 sek./each top + bottom Ring Support Hold
15 min to work on:
1. 4-6 x strict Ring MU Transition in low rings (feet supported)
(Rest as needed)
2. 1-2 strict Ring MU (Banded)/
1-2 negativ strict Ring MU (banded/ high or low rings)/
2-4 strict Ring pull up + 4-6 strict Ring Dips (scale: banded/ false grip Ring rows)
(Rest as needed)
3 Sets: (30 sek on/ 15 sek. Off)
- Reverse Flys
- Hollow Hold/Rocks
- Arch Hold/ Rocks
10min to work up in weight for:
2 Hang Snatches
12min EMOM
1. 5-7 Hang (squat) Snatches @ go as heavy as possible, but you need to be able to do all of your reps unbroken and with good form for all sets! (only do squat Snatches if you are comfortable with the Squat Snatch, otherwise to H.P. Snatches)
2. 5-12 Burpee over bar (go with a consistent pace and choose your pace accordingly if you have a hard time with the form of your Snatches. Stick to your reps for all sets!)
- scale to 10 alt. DB-Snatches if your OH position is insufficient -
E2MOM (18 min):
1 snatch lift off
2 snatch pulls
2 snatches
4 sets of:
3 OHS @31X1
Rest 90s
3 sets of:
12 DB Front Squats
rest by feel
12 DB Reverse Lunges/ side
rest by feel
12 KB RDL
rest by feel
WOD
12-15-9
Box Step over
Cal Bike
alt. DB Snatches
10 Min AMRAP:
100m Run
After each round: 15s Rest
1min Rest
10 Min AMRAP:
4 - 6 - (+2 cal) Echo Bike
After each round: 15s Rest
1min Rest
10 Min AMRAP:
4 - 6 - (+2 cal) Ski
After each round: 15s Rest
1min Rest
10 Min AMRAP:
4 - 6 - (+2 cal) C2Bike
After each round: 15s Rest
> 1min Rest btw Sets
> consistent faster pace on the Ergs
> score: Max calories in 10 Min
Amrap32 in teams of 2
Partner A :
800m run @ moderate aerobic pace
Partner B : (alt. from set to set)
1. Echo Bike for calories @ aerobic pace
2. Row for calories @ aerobic pace
Partner A runs 800m while partner B either rows or bikes for calories. Then switch when Partner A is back.
3 sets no rest
10 side rotational medball slams to wall/side
10 KB windmills (5 each side)
10 single leg hip thruster with 2s pause at top