A. Skill Emom
4 rnds of
Min 1: 2 Strict Muscle ups + 4 Kipping Muscle ups + 3-4 Flase grip Pull ups on Rings
Min 2: 40-50 du
Min 3: 2 Deficit Hspu + 4 Strict Hspu + 8 Kipping Hspu
Min 4 : Rest
B. Conditioning
Option 1: Practise wod 1
Option 2: Conditioning
On the 6th minute
3 rounds of 1000mt Run or Row
Rest 3 min
Alternate between fast and slow tempo 1800mt
3rnds
400mt Run
200mt Jog or walk
4 rnds of
Min 1: 2 Strict Muscle ups + 4 Kipping Muscle ups + 3-4 Flase grip Pull ups on Rings
Min 2: 40-50 du
Min 3: 2 Deficit Hspu + 4 Strict Hspu + 8 Kipping Hspu
Min 4 : Rest
B. Conditioning
Option 1: Practise wod 1
Option 2: Conditioning
On the 6th minute
3 rounds of 1000mt Run or Row
Rest 3 min
Alternate between fast and slow tempo 1800mt
3rnds
400mt Run
200mt Jog or walk
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