Jacked gymnastics + CF JKL wod Strength
135 min
1.JG scaled 22.5.2018
A. 3 rounds of 30 reps each:
- palm, wrist. ext., palm 90", radial push ups
B. 2-3 rounds:
- 12 x kick to split leg handstand
- 8 x single leg box assisted butterfly pull up
- 8 - 12 elevated pike push up
- 3 ring swing + hips to rings
- 5 kip swing + 5 kip knee raises + 5 kip swing + 5 kip knee raises
2.Own skill
A. Bfly pull up practice for 10 min
B. HSW practice for 10 min
3.CF JKL wod 22.5.2018
4.Accessory
A. 3 sets of:
- Hip thrust - 3 x 12 x 65 kg
- Reverse hyper - 3 x 15 x 20 kg
Does it feel like your fitness results are stuck?
WODCONNECT is the best solution for tracking, coaching and managing functional training. It's free to use!