15. November 2021
Nov
15
WOD – 20211115
Warm-up
Warm-up
3 rounds
– 8 Burpees
– 12 Ring Rows
– 16 Hollow Rocks
– 20 banded Good Mornings
– 8 Burpees
– 12 Ring Rows
– 16 Hollow Rocks
– 20 banded Good Mornings
Mobility
Strength
A. Pull-Up Progression
Start at level 1 and work through until you find your skill-level:
1. 10 Scap. Pull-Ups
2. 5 Strict Pull-Ups
3. 10 Beat Swings
4. 10 kipping Pull-Ups
5. 10 kipping C2B
6. 10 little Butterflies
7. 10 Butterfly Pull-Ups
8. 10 Butterfly C2B
Start at level 1 and work through until you find your skill-level:
1. 10 Scap. Pull-Ups
2. 5 Strict Pull-Ups
3. 10 Beat Swings
4. 10 kipping Pull-Ups
5. 10 kipping C2B
6. 10 little Butterflies
7. 10 Butterfly Pull-Ups
8. 10 Butterfly C2B
B. EMOM 8 min @ level X
– 5 reps @ level X-1 + 3-5 reps @ level X
If you are at level 2: Use a band and pull higher than in a usual pull-up.
Workout
Metcon
EMOM 12 min
1. 20 SDLHP @ 30/45 kg
2. 15 Burpee over Bar
3. 45 sec Plank
1. 20 SDLHP @ 30/45 kg
2. 15 Burpee over Bar
3. 45 sec Plank
– 1 min hanging Shoudler Circles