Pre WOD:

Gymnastik 2: Bar Muscle Up

Nivå 1: 4 rundor för kvalité:
5 Box Slides
3 Jumping Bar Muscle Up
3 Hip to bar

Nivå 2: E2MOM in 10 min:
X rep BMU

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:

A, Snatch: 2-2-2-1-1-1 75%+

B, Amrap 10 min:
3 Snatches, 45/30 kg
3 Overhead Squats, 45/30 kg
6 Back Squats, 45/30 kg
6 Back Rack Barbell Lunges, 45/30 kg
60 Double Unders

Post WOD:

EMOM 6
1. 10-20s ring support
2. 10-20s ring dip support

rest as needed

EMOM 6
1. 10 ring push ups
2. 8 SA ring row per arm