Fitness A) Based on Pull Up Levels: Level 0 and 1: 3 – 4 Sets: Pull Up Negatives x 6 – 8 @30A1 Hollow Body Hold x 30 – 60s Level 2: Strict Muscle Up Progressions: False Grip on low rings with various foot placements leading on to high rings for those who are able. B) 15 min AMRAP: 10 Forward Lunges (40/30kg) 15 American Swings (32/24kg) 200m Run | Performance A) Muscle Up Ninja: 4 x 8 unbroken reps Excellent: 5 x 6 unbroken reps Very Good: 6 x 4 unbroken reps Good 8 x 2 Unbroken Reps If no Muscle Ups then do C2B Pull Ups and Ring Dips with the same choice of rep scheme. e.g. Ninja = 4 sets of 8 C2B PU straight in to 8 Ring Dips B) 15 min AMRAP: 10 Pistols (alt) 15 American Swings (32/24kg) 300m Row |
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February 2019
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