WOD
10 April 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 11 April 2019

A. Skill/ Tech work on:
Bar Muscle-up ( jumping Bar Muscle-up )

B. 12 minute EMOM of:
On the Odd minutes, perform: 17/ 13 calorie Ski-erg
On the Even minutes, perform: 40 sec. Bar Muscle-up ( practice )

C. 7 minute AMRAP of:
1 Chest to Bar Pull-up and 3 calories on the Ski-erg
2 Chest to Bar Pull-up and 6 calories on the Ski-erg
3 Chest to Bar Pull-up and 9 calories on the Ski-erg
4 Chest to Bar Pull-up and 12 calories on the Ski-erg

LET’S GET PHYSICAL

Powerlifting: 11 April 2019

A. Back Squat
5 | 5 | 3” C-0-X-1

B1. Dumbbell Shoulder Press
5 | 5L + 5 R | ‘90 in tempo C-1-1-1

B2. Barbell Row (supinated grip)
5 | 10 | ‘90 in tempo C-1-1-1

C1. Dips
3 | ME | 2” in tempo 1-0-1-0

C2. Pull-ups
3 | ME | 2” in tempo 1-0-1-0