SnC July 2nd 2021 

 

Warm up

AMRAP 8 mins

30 Jumping Jack

3 Wall walk

9 Kipping

3 Slow chin up

9 Strict knee to chest w/chin up grip

3 Slow Pausing Overhead Squat (pause 5 secs at bottom and Slow descend and ascend)

 

Gymnastic Strength Program (week 3-work out D)

Duration : 30 mins

RX 

4 sets of :

4 Weighted Chin Up (same weight with your pull up weight last week)

4 Pausing Chin up

12 Ring Bicep Curl

8 Pelican Curl

2 Hollow Hold Sequence

20-30s Active Hang (sup grip)

 

Scaled

4 sets of:

4 Strict Banded Chin up

4 Negative Chin up

12 Ring Bicep Curl

8 Pelican Curl

2 Hollow Hold Sequence

20-30s Active Hang (sup grip)

 

Conditioning

For Time

21-15-9

Overhead Squats (40/25 kg)

Pull Ups

 

Time cap 8 mins

 

HIIT 2 July 2021

A) Warm up

500m row

2 sets of:

6 burpees

8 squat jumps

30 jumping jacks

 

B) 4 Rounds each for time:

30 jumping jacks

20 Cal row

10 Burpees over rower

20 Cal row

30 jumping jacks

2 mins rest after each round

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