WOD 27.06.2016
SKILL PRACTICE WARM-UP
3 Rounds
1- Hollow Pose 12″
2- 6″ Hollow + 6 Kipping
3- 3″ Hollow + 3 Kipping + 3 Hip Flexions
4- 2″ Hollow + 2 Kipping + 2 Hip Flexions + 2 Extensions
GYMNASTIC WOD 27.06.2016
The athlete chooses one of the following according to his level;
1- Bar Muscle Ups
5-4-3-2-1
Time Cap: 10′
2- EMOM 10′
Odd: 7 Kipping Pull-ups
Even: 7 Ring Dips
STRENGTH
Deadlift
3×5 @85% of 1RM
2’30 between sets
CONDITIONING
AMRAP Ladder 8′
Kb Swing
Burpees
1-1, 2-2, 3-3, 4-4,……..
Rx 24/16