Fitness A) Based on Kipping Pull Ups: Level 0 & 1: 3 – 4 Sets: Strict Pull Up x 6 – 8 @20X1 (Self assist as necessary) Bar Dip x 6 – 8 @20X1 (Use bands) Level 2 without Kipping Muscle Up: Practise Level 2 with Kipping Muscle Up: As Performance B) 3 x AMRAP 4 mins; 2 mins rest. 21 Deadlifts (42.5/30kg) 15 American Swings (32/24kg) 9 Burpee Bar Hops Goal is consistency | Performance A) Ring Muscle Up Ninja: 4 x 8 reps Excellent: 5 x 6 reps Very Good: 6 x 4 reps Good: 8 x 2 reps 60s rest between reps If no Muscle Ups: As Fitness B) 3 x AMRAP 4 mins; 2 mins rest. 21 Deadlifts (42.5/30kg) 9 Hang Power Snatch (42.5/30kg) 9 Burpee Bar Hops Goal is consistency |
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February 2019
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