Jul 2015

WOD 2015-07-01

“Fokus:
Weightlifting, Metcon, Gymnastics

Dag i cykel: 13

A:
2 laps
Run 200M
Xiaopieng x 5 (använd en 5kg vikt skiva)
Airsquat x 10
Pullups (strickt) 5

B:
Muscle up progression x 5 set
1. Pushup x 3
2. Dips x 3
3. Banded MU x 3
4. Pullups x 3
5. Kipping pullups x 3
* Jump in at the level of you skill (1-5)

C:
Every minute, on the minute, for 30 minutes:
Minute 1 – 12 Dumbell Snatch 21/16kg
Minute 2 – 12 Toes to Bar (Knees to elbow)
Minute 3 – 12 Burpee Box Jump (step down)