#CrossFit #Hackney #WOD 20/08/2013 #withmomentum
A-1 Headstand tripod to push-up position 3 x 5reps (skill transfer to kipping handstand press-ups)
A-2 V-Ups 3 x 10-15reps
Strength
20minutes to complete superset B
B-1 Medium grip Pull-up (weighted)
- 6 x (wk1: 2 reps, wk2: 3 reps, wk3: 4 reps) 10,0,0,0 rst :60
B-2 Shoulder Retractions on rings (elevate feet if strong enough)
- 4 x 8-10 3111 Rst :60
10minutes to complete superset C
C-1 Ring Press-ups (preparation for muscle-ups) w/ external rotation at the top
- 3 x 8-10 31×1 rst:45
C-2 Inverse Ring Rows, Semi-supinated to supinated grip
- 3 x 8-10 31×1 :45
W.O.D
21-15-9
Full Overhead KB Swings 24/16kg
Ring Dips (scale with feet on floor, DO NOT USE A BAND)