Thursday March 11, 2010
2 years, 2 months ago
0
Posted in: WOD
lady g's cali muscle up!
Gymnastic Skill:
level 1- 3-5 sets:
- hollow body rocks x10 sec
- 5 ring dips
- 5 ring rows
level 2 - 5 sets of:
- tripod/frog stand x10sec
- 5 ring push-ups
- 5 dead hang pull-ups
level 3 - 5 sets of:
- tripod/frog stand x15sec
- 2 muscle-ups or 4 muscle-up rows
- 5 L-pull-up
Metcon:
As Many Rounds as Possible in 15 minutes of:
- 5 pull-up
- 10 push-up
- 15 squat
Finisher:
2-3 plank holds.
30sec, 60sec, 90sec, 120sec duration for each set, depending on level.
Rest 2mins between sets.
Add weight if you can!
This entry was posted on Wednesday, March 10th, 2010 at 7:33 pm
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