ring pull up

11 July 2019 - WOD

WORKOUT OF THE DAY

A) Gymnastics Strength

Group 1 (with strict muscle-ups)
Every 90 seconds for 15 minutes, 30% of max set

Group 2 (with pull ups and dips)
Every minute, for 14 minutes, alternate between:
False grip chest to ring pull-up, 30% of max set
Strict ring dip, 30% of max set

Group 3 (no pull-ups / dips)
Every minute, for 14 minutes, alternate between:
1-3 Negative chin-up (3 sec hold, 3 sec lower, 3 sec hold)
1-3 Negative ring dip (3 sec hold, 3 sec lower, 3 sec hold)

B) Gymnastics Skill
5-7 rounds
5-7 False grip small ring swings
1-3 Box transitions

C) Conditioning
For time:
800m Run
* This a fitness level workout on BtWB, get after it!

06 Jan 2019 - WOD

WORKOUT OF THE DAY

Engine Work

In 10 minutes:
1 mile run
Max rep dumbbell devil’s press

- Rest 3 minutes -

In 7 minutes:
800m Run
Max rep burpee box jump overs

- Rest 3 minutes -

In 5 minutes:
400m Run
AMRAP of 5 dumbbell devil’s press + 5 burpee box jump overs

Specialist Sunday

Weightlifting

A) Clean + Front squat + Jerk: Build to a heavy single

B) Every minute for 10 minutes: 1 Clean & Jerk @ 90-95% of above

Barbelles Lifting Class

A) Bench Press
5 x 3 @ 75%

B) Accessory
B1) Single Leg Deadlift: 3 x 10-12
B2) Russian Kettlebell Swings: 3 x 10-12

C) Gymnastics Strength
12 minute EMOM:
Min 1: 3-5 ring pull ups / 15 second hold
Min 2: 20 hollow rocks
Min 3: 3-5 ring dips / negatives
Min 4: rest

16 Dec 2018 - WOD

WORKOUT OF THE DAY

Engine Work

3 x 5 minutes on : 5 minutes off:
5, 10, 15....reps
Wall ball (9/6 kg)
Calorie row
Devil’s press
* Start each interval from the beginning

Specialist Sunday

Weightlifting

A) Low hang snatch (below the knee) + Snatch: Build to a heavy single

B) Every minute, for 15 minutes: 1 Snatch at 90% of above, pause for 3 seconds in the receiving position

Barbelles Lifting Class

A) Bench Press: 5 x 10 @ 60%

B) Snatch Grip Romanian Deadlift: 3 x 8

C) EMOM 12:

Min 1: 3-5 ring pull ups / 10 second hold
Min 2: 20 hollow rocks
Min 3: 3 negative handstand press ups
Min 4: Rest