Jacked gymnastics + CF JKL wod Workout
135 min
1.JG scaled 30.5.2018
A. 3 rounds:
- 12 scap pull ups
- 6 ring rows w/tempo
- 12 scal push ups
- 6 push ups w/tempo
B. 2 rounds:
- 5 weighted chin up - 15 12 kg
- 5 weighted ring dip - 7 7 kg
- 8 box assisted parallette HSPU > DB's + 20" box
- 10 single arm ring row/side
- 12 box assisted HSPU w/2 sec. neg. > 20" box
- 12 ring rows w/2 sec neg.
2.Own skill
A. HSW practice for 10 min
B. BMU practice for 15 min
- 2 2 3 3 3 3 = 16 reps
3.CF JKL wod 30.5.2018
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