פותחים שבוע

 
Omry Peled  
 
אוגוסט 9, 2015  
   

WOD

Hortman

Complete as many rounds as possible in 45 minutes of:
Run 800 meters
80 squats
8 muscle-ups (sub with 10 chest to bar pull ups / pull ups

Gymnastics

Handstand

Anterior/posterior Pelvic Tilt chest to floor 3 sets X 20-40 reps

Chest to wall 3 X 20-60 sec
HS Scapular depression/Elevation back to wall 2 X 10-30 reps
HS Tuck Jump 5 sets X 5 reps

Strict muscle ups

Hanging Scapular depression and retraction 2 sets X 10 reps

Muscle up transition on boxes 3 sets X 3-5 reps

3-4 super sets of:

Eccentric Pull ups 5 reps

Eccentric box /ring dips 5 reps