WOD 18th April 2016

17 Apr WOD 18th April 2016

Posted at 21:47h in WOD by Duncan 0 Comments

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400m+ Mobility

Pull Up Programme

Strength: Accessory

3x 15 seated steering wheels (heavy plate),

3x 15 plate front raise

3x 30 sec handstand

Woek Capacity:

Competition:

60x KB Swing (32/24), 50x Pull Ups, 40x Dips, 30x HSPU Kipping or strict, 1 ab mat

Performance:

50x KB Swing (24/16), 40x Ring Row, 30x Dips (ring/box), 20x HSPU, strict using plates and ab mat as needed.

Fitness:

50x KB Swing (russian), 40x Ring Row, 30x Box Dip, 20x Push Up (scale as needed)