18. Februar 2022
Feb
18
WOD – 20220218
Warm-up
Warm-up
3 rounds
– 10 Burpees
– 10 Ring Rows
– 10 Beatswings
– 20-30 sec (banded) support Hold
– 20-30 sec supinated Bar Hang
– 10 Burpees
– 10 Ring Rows
– 10 Beatswings
– 20-30 sec (banded) support Hold
– 20-30 sec supinated Bar Hang
Mobility
Skill
Ring Muscle-Up Progression
For 15 Minutes, work on your personal position(s) in the following progression. You may switch through 2 or even 3 movements as you reach a comfort level with each.
For 15 Minutes, work on your personal position(s) in the following progression. You may switch through 2 or even 3 movements as you reach a comfort level with each.
A. Ring Support
B. (kipping) Ring Dips – focus on efficient kip to make the Dip easier
C. Ring Swings
D. False Grip Low-Ring Muscle-Ups
E. Ring Muscle-Ups
Accumulate sets of max duration or reps, resting between sets
Workout
Metcon (Time)
21-15-9
– Dual DB Snatch @2×15/22.5kg
– Chest-to-bar Pull-Ups
– Dual DB Snatch @2×15/22.5kg
– Chest-to-bar Pull-Ups
Time Cap: 9 min
Score: Time
– 45 sec Chest Stretch e/s