3. Dezember 2021
Dez
03
WOD – 20211203
Warm-up
Warm-up
For 9 min
– 1 min Rope Skipping
– 10 Plate Halo e/d
– 10 Wrist Circles e/d
– 10 Sumo Squat to Calf Raise
– 10 Banded Pull-Apart
– 20 sec Reverse Grip Dead Hang
– 1 min Rope Skipping
– 10 Plate Halo e/d
– 10 Wrist Circles e/d
– 10 Sumo Squat to Calf Raise
– 10 Banded Pull-Apart
– 20 sec Reverse Grip Dead 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.
A. Ring Support
B. Ring Dips
C. False Grip Low-Ring Muscle-Ups
D. Ring Muscle-Ups
– Accumulate sets of max duration or reps, resting between sets
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. Ring Dips
C. False Grip Low-Ring Muscle-Ups
D. Ring Muscle-Ups
– Accumulate sets of max duration or reps, resting between sets
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 14 min
– 20 Pull-Ups
– 25 5m Shuttle Runs
– 30 Wall Ball Shots 6/9kg
– 20 Pull-Ups
– 25 5m Shuttle Runs
– 30 Wall Ball Shots 6/9kg
Hero-WoD
Warm-up
2 rds
1000m Row
10 Bird Dogs e/s
10 Russian Baby Maker
10 Power Cleans
10 Down-Ups
1000m Row
10 Bird Dogs e/s
10 Russian Baby Maker
10 Power Cleans
10 Down-Ups
Mobility
2 rds
1 min Scorpion Stretch e/s
1 min Seal Pose
1 min Prayer Stretch
1 min Scorpion Stretch e/s
1 min Seal Pose
1 min Prayer Stretch
Workout
Laura (AMRAP – Rounds and Reps)
30 calorie Row
20 Burpees Over Rower
10 Power Cleans (155/105 lb)
20 Burpees Over Rower
10 Power Cleans (155/105 lb)
– 10 Swimmer Cycles