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