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WOD - Di 01.06.21

This week is the last week from the first circle after the lockdown. We test your progressions from the strength cycles and the conditioning from the exact same wods from the first week.

If you are not able to train for the 1 rep maxes this week be shure you are testing at least the 1 rep max Deadlift and Back Squat in the open gym or after a wod during this week.


And book Murph Day in events.


 

WARM UP


In 6 mins do:

20 Double Unders (3 1 Single Unders)s

then in the remaining time, AMRAP of:

6 Front Plank To Pushup Planks

6 Burpees

6 V Sit-ups


TEST


Toes-to-bars : Max Set

A single set of Toes-to-bars for max reps.


GYMNASTIC STRENGTH

redo 20.04.21


Every 1 min for 10 mins:

5 Strict Toes To Bars



METCON

redo 20.04.21


10 rounds for time of:

3 Pull-ups

5 Handstand Push-ups

7 Air Squats

9 Box Jumps

11 Double Unders


COOL DOWN


For quality:

5 Inch Worms

Banded Shoulder Stretch, 2 mins


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