Pre WOD:
Ring Muscle Up:
GYMNASTIK A2
1, Ring Muscle up progressions:
A,Tech progressions
3 Rundor:
5-10 kipping i ringar
5 feet assisted Muscle Up
3 Jumping Muscle up
B. Ring Muscle Up
Nivå 1: 5*1 Assisted Ring Muscle Up
Nivå 2: 5*1-2 Ring Muscle up
Nivå 3: 5 Rundor:
500 m Bike Erg+2-5 Ring Muscle Up
Nivå 4:
5 Rundor
5-10 Ring Muscle Up
30 Air Squats
10 Burpees
2, Rings
EMOM 12 min:
1: 20 sek Deep ring support
2: 20 sek Ring Support
3: 6*3/3 Archer Pull
Dagens WOD:
A1, Power Clean 6 Set*3 Rep 70%
A2, Strict Handstand Push-ups 4 set, 5-5-5-ME
B, Amrap 10 min:
10 Clean & Jerks, 60/40 kg
10 Toes-to-bars
15 Air Squats
Post WOD:
3-5 rundor för kvalité:
12-15 Barbell Biceps Curl
12-15 Barbell Skull Crusher
12-15 Bent Over Barbell Row