Pre WOD:
Bar Muscle Up
A, Tech progressions
3 Rundor:
3*1 Hip To Bar
3 Jumping Bar Muscle up
3 Feet assisted Bar Muscle up
– Alla övningar kan sökas upp på vår Youtubekanal Wolfpack Training
B,
Nivå 3: 30 Bar Muscle up for time
Nivå 2: 15 Bar Muscle up for time
Nivå 1: 30 Chest to bar Pull up for time
C, Rings
EMOM 12 min:
1: 20 sek Deep ring support
2: 20 sek Ring Support
3: 6*3/3 Archer Pull
Dagens WOD:
Benchmark «Shuttle V8»
Amrap 20 min:
20 Wall Balls, 9/6 kg
20 Burpee Box Jumps, 24/20 in
20 Shuttle Runs, 7.5 m
20 Dumbbell Snatches, 22.5/15 kg
20 Toes-to-bars
20 Shuttle Runs, 7.5 m
2 R Arm DB Overhead Walking Lunges, 22.5/15 kg, 7.5 m
2 L Arm DB Overhead Walking Lunges, 22.5/15 kg, 7.5 m
20 Pull-ups
20 Shuttle Runs, 7.5 m
Post WOD:
A, Enbensstyrka/Balans
3 rundor för kvalité:
20/20 Banded Hamstring Curl
30 Banded Glute Bridges
20/20 Banded Clamshell