toes to bar

9. veebruar 2016

A) FOR QUALITY

  • 3 Sets of
  • 3-5 Muscle Ups or Muscle up progressions on low rings sc. 5-7 Neg Pull Ups
  • 30-45 Sec L-Sit
  • 8-10 Push ups to Bridge

B) WOD

  • Every 5 minutes, for 25 minutes (5 sets), complete as many reps as possible in 3 minutes of:
  • 5 Burpee Toes to Bar
  • 30 Wallballs
  • Max Chest to Bar Pull Ups SC: Pullup

2. veebruar 2016

A) STRENGTH

  • 3 Rounds
  • Partner Glut Ham Raises 6-8 reps
  • Max Ring Dips
  • Romanian Deadlifts x 6-8 reps

B) Complete as many rounds and reps as possible in 3 minutes of:

  • 10 Single-Arm KB Snatches
  • 5 Burpee Box Jump-Overs
  • 5 Toes to Bar
  • Rest 3 minutes between sets, and complete a total of five sets.

22. jaanuar 2015

A) STRENGTH

  • Thruster
  • 3,3,3,3,3,3

B) WOD

  • 3 Rounds of 3:00 On / 3:00 Rest:
  • 6 Thrusters (40/25kg)
  • 6 Toes to Bar
  • 9 Thrusters
  • 9 Toes to Bar
  • 12 Thrusters
  • 12 Toes to Bar

8. jaanuar 2106

A) STRENGTH

  • 4 Rounds of
  • L Sit Hold 30-45 Sec
  • 2-3 Legless Rope Climbs
  • 15 heavy Tire Flips
  • Max Handstand Push Ups

B) WOD FOR TIME

  • 21-18-15-12-9
  • KB Swings
  • Toes to Bar
  • Mountain Climbers (one leg acc)

 

7. jaanuar 2016

A) STRENGTH

  • Back Squat
  • 5 x 5 @ 65% of 1RM (if known)
  • 3 x 5 @ 75%
  • 5 x 3 @ 85%
  • If 1RM is not known:
  • 65% represents a lighter load – Each rep should be crisp and ‘effortless’
  • 75% represents a moderate load – This should start to feel heavy towards reps 4-5
  • 85% represents a heavy load – Each rep should be tough!

B) WOD FOR TIME

  • 2 Rounds of
  • 20 Power Cleans 70/50 kg
  • 2 Minutes Wall Sit
  • 30 Burpees
  • 15 Strict Toes to Bar
  • 2 Minutes Plank

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