3. November 2021
Nov
03
WOD – 20YYMMDD
Warm-up
Warm-up
3 Rounds
– 20 Hollow Rocks
– 16 Single KB DL (rd1) -> Russian KB Swings (rd2) -> American KB Swings (rd3)
– 12 Ring Rows
– 8 Scapular Pull-Ups
– 20 Hollow Rocks
– 16 Single KB DL (rd1) -> Russian KB Swings (rd2) -> American KB Swings (rd3)
– 12 Ring Rows
– 8 Scapular Pull-Ups
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. 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 11 min
– 11 Burpee Pull-Ups
– 11 American KB Swings @16/24kg
– 11 Box Dips
– 11 Burpee Pull-Ups
– 11 American KB Swings @16/24kg
– 11 Box Dips
Score: Rounds + reps.
HIIT Session
Warm-up
Warm Up:
Group A
– 7 Min Bike (easy)
Group A
– 7 Min Bike (easy)
Group B
7 Min AMRAP
– 12 Air Squats
– 9 Knee Raises
– 6 BB OHS
* Switch after the 7 Min
Metcon
0-4min.
AMRAP:
8 Wall Balls 6/9 kg
8 Alt. DB Snatches 15/20kg
8 Sit-Ups
AMRAP:
8 Wall Balls 6/9 kg
8 Alt. DB Snatches 15/20kg
8 Sit-Ups
4-8min.
20/30 Cal Assault Bike
8-12min.
AMRAP:
8 Wall Balls 6/9 kg
8 DB Power Cleans 15/20kg
8 Sit-Ups
12-16min.
20/30 Cal Assault Bike
16-20min.
AMRAP:
8 Wall Balls 6/9 kg
8 Alt. DB Squat Snatches 15/20kg
8 Sit-Ups
20-24min.
20/30 Cal Assault Bike
24-28min.
AMRAP:
8 Wall Balls 6/9 kg
8 DB Squat Cleans 15 / 20kg
8 Sit-Ups
28-32min.
20/30 Cal Assault Bike
– 60 sec Seated Forward Fold