AMRAP
WARMUP
– 2 Rounds:
10 Down&Up
10 Scapular Pullups
8 Dog Stretch Pushups
8 Strict Knee to Chest
WOD PREP
– Bar Musclup Review
5 Strict Bar Pulldown (Activation)
rest
5 Big Bar Kip (Focus sul Pulldown)
rest
3-5 Kip/Jump Pullups
rest
3-5 Kip/Jump C2B Pullups (o ripeto precedente)
rest then
2 Rounds:
2-3 Kip Bar Muscleups (o ripeto precedente)
– HSPU Review
5 Negative HSPU (oppure 30″ Handstand Hold)
rest then
2 Rounds:
3-5 HSPU
(Beginner: utilizzare 1 o 2 AbMat, oppure ripetere 5 Negative HSPU, oppure 30” Handstand Hold)
WOD “Nate”
– AMRAP 20′:
2 Bar Muscleups
4 HSPU
8 American KBS @32/24kg
RX GOAL: 13-15+ Rounds
NORMAL GOAL: 9-11+ Rounds
*4 HSPU = 4 Pike HSPU
*2 Bar Muscleup = 2 Kip/Jump C2B/Pullups + 2 Bench Dips