Pre WOD:
A, Snatch:
E2min in 14 min
1 Squat Snatch 80%+
– Bygg upp till dagens max
B, Gymnastik 4: Ring Muscle Up
Nivå 1: 4 rundor för kvalité:
10 Perfekt kipping i ringar
3 Jumping Ring Muscle Up
3 Feet Assisted Ring Muscle Up
Nivå 2: E2MOM in 10 min:
X rep Ring Muscle Up
X rep= 50% av din max rep
Nivå 3:
X rep Bar Muscle up for time*
*Every break= 10 Burpees
X rep= 2-3* din max rep (är din max under 10= 3* din max. Över 10= 2* din max)
Nivå 1= Ønskar att lära sig BMU
Nivå 2= 1-4 Bar Muscle up
Nivå 3= 5+ Bar Muscle Up»
Dagens WOD:
Benchmark:
«Popeye the Sailor»
For time:
30 snatch 60/40 kg
2 min hvile
200 double unders
2 min hvile
30 clean and jerk 60/40 kg
2 min hvile
100 lateral burpees
Post WOD:
EMOM 6
Min 1. 10-20s ring support
Min 2. 10-20s ring dip support
rest as needed
EMOM 6
Min 1. 8 reverse ring flies
Min 2. 10-30s passiv bar hang
