WOD 2/1/18

/in /by

Skill: “False grip”

Strength: Close grip Chin ups.
Perform by ability 5*5-10 reps
1) Partial ROM CG Chin Ups
2) Strict Close grip Chin ups
3) Weighted CG Chin Ups
4) Archer Chin Ups (perform 3*5-10 on each side)

5) One arm chinup 5xMax per side

MetCon: 16min AMRAP
7 False Grip ring Pull ups
9 KB Swings AHAP (has to be done unbroken)

 

Olympic weightlifting WOD:

  1. 20 min to establish 1RM C&J
  2. Power snatch 6x3x80%
  3. Snatch pull 5x5x100
  4. Front squat+backsquat 3×7+13×60%1RM backsquat