28. Juni 2022
Jun
28
Tuesday, June 28th 2022
Warm-up
A. General
3 rounds
30 sec Row
30sec on
Banded air squats*
Reverse plank
Double unders
*
3 rounds
30 sec Row
30sec on
Banded air squats*
Reverse plank
Double unders
*
B. Mobility
Quadruped rear shoulder stretch
30 sec/side
C. Specific
3 sets
9 Hollow banded lat pull downs
3-7 Transition muscle ups
Gymnastics
Metcon (Time)
For time
30 Ring Muscle-ups
30 Ring Muscle-ups
Metcon
Metcon (Time)
5 rounds for time
8 Deficit Kipping HSPU 15/10 cm
12 Deadlifts 100/70 KG
8 Deficit Kipping HSPU 15/10 cm
12 Deadlifts 100/70 KG
TC:15 min
Score: Time
Score: Time
Scaling Options
Beginner
16 DB Push Press @2xModerate
12 DL @ moderate
Intermediate
8 Kipping HSPU
12 Deadlifts @ 82.5/55
Extra Accessory
Metcon
3 sets
12 Pendlay Rows
12 DB pullovers
12 Pendlay Rows
12 DB pullovers
Score: Time
Scaling Options
Beginner
20 Ring Rows
20 Push Ups
Intermediate
30 Sling Shot Muscle up to assisted ring dip*
*1 rep is slingshot into ring dip
Perform
As Written