19. Januar 2022
Jan
19
WOD – 20220119
Warm-up
Warm-up
For 8 min
– 30 SU/DU
– 10 single Arm russian KB Swings l.
– 10 KB OH Triceps Extensions
– 10 single Arm rus. KB Swings r.
– 5 Ring Push-Ups
– 30 SU/DU
– 10 single Arm russian KB Swings l.
– 10 KB OH Triceps Extensions
– 10 single Arm rus. KB Swings r.
– 5 Ring Push-Ups
Mobility
Skill
Pull-Up/BMU or TTB or Ring Dips/Muscle Up
A. Max set strict Ring Dips
– do 1 set of max reps strict Ring Dips. Use banded Ring Dips,
if you don’t have 8-10 Ring Dips unbroken yet.
A. Max set strict Ring Dips
– do 1 set of max reps strict Ring Dips. Use banded Ring Dips,
if you don’t have 8-10 Ring Dips unbroken yet.
B. E2MOM for 5 sets
– X* reps strict Ring Dips + (optional: max kipping Ring Dips)
C. EMOM 5 min
– max Ring Support Hold
*X = 30-50% of reps of A.
Workout
Metcon (Time)
– 100-80-60-40-20 Double Under
– 25 unbroken russian KB-Swings @ 20/28kg
– 25 unbroken russian KB-Swings @ 20/28kg
Time Cap: 10 min
Scaling: double Taps or 2xReps SU, weight
– 12 Tea Tables w/ 3 sec Hold on Top