Wednesday WOD – To The Rings

23 Jun
0

A) Warm Up

3 Minute Bear Crawl, Inchworm, Spiderman, Crab Walk

20 UW BB Deadlifts

20 Wall Balls

20 Shoulder Rollouts

20 Banded Good Mornings

3 Minutes of Lat Mobility

B) Strength/Skills

Five Rounds of:

Strict Press x 5

Superset

Level 1 - Ring Muscle Up Progressions 

Level 2 - 1-5 Strict Ring Muscle ups - no big kips.  these should be done as strict as possible.

This is Week 2 of our Muscle Up Focus

C) WOD

21-15-9

Deadlifts (105/70kg)

TTB

Wall Balls (9/7kg)

D) Core

3 Minute Elbow Plank Hold

30 RDL - you choose the weight

E) Sport

Dynamic Box Squats - 8 x 2, @ 60% - Speed focus 1" below parallel.

Snatch - 8 x 1 @ 80%, EMOTM

Clean & Jerks - 8 x 1 @ 80%, EMOTM

Then

Barbell Reverse Lunges 3 x 8 e/s

Then

21-15-9

Deadlifts (105/70kg)

GHDSU

Wall Balls (9/7kg)

 

Share This Post
Categories:

Leave a Reply

Your email is never published nor shared. Required fields are marked *

You may use these HTML tags and attributes:
<a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>

*