28. September 2021
Sep.
28
WoD – 20210928
Warm-up
Warm-up
3 rounds
– 100 Single Under
– 10 Beatswings
– 10 Ring Rows
– 100 Single Under
– 10 Beatswings
– 10 Ring Rows
Mobility
Strength
Kipping Pull-Up (practice)
options: Beatswings, on box, negative starting on top, banded
Butterfly Pull-Ups (practice)
options: practice butterfly movement- on box, small moevement, or if your already proficient- work on capacity
Workout
Metcon (Time)
10 rounds
– 30 Double Unders
– 10 Sumo Deadlift High Pull @30/40 kg
– 30 Double Unders
– 10 Sumo Deadlift High Pull @30/40 kg
Time Cap: 15 min
Score: Time. Add missing reps as seconds to the time cap.
– 1 min Standing Forward Fold