Fevereiro 28 2018 0comment

WOD 280218 – Double Unders e Bar Muscle Up

WARM-UP
3 x
30 Single Unders
20 Hollow


SKILL

Bar Muscle Up – 15min de Skill

Progressão
The Kipping – https://www.youtube.com/watch?v=ObtovY6AQso
The Hip – https://www.youtube.com/watch?v=mMZMk7S2oTw
Kipping And Pull and Head – https://www.youtube.com/watch?v=vHkGJP0Wdfw

Double Under – 10min Skill


METCON

AMRAP 07m:

Complete o máximo de rounds possível em 07m de:

50 Double Unders
3 Bar Muscle Up

Scaled

50 Single Under
5 Chest to Bar (Adaptação Jump C2B)

Complementar 

Realizar após o WOD
3 rounds – Sem tempo
30 Abmat
200mts Row

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