Workout of the Day Ilka Kis Dec 5, 2018 7252 NWR Backyard 2nd edition – 25.09.2016 Sep 25, 2016 4449 classesDaily WODFundamentalsWODNinja ClanExpress WODOpen WOD 1. Pike Position HSPU (0”-5” Deficit) 10×3 example 2. 3 Pausing Ring Dips at bottom of dip for 0:05’s 8x example 3. Band Assisted bar Muscle-ups 10×3 example 4. 1 Legless Rope Climb 5x example 5. 2 Rope climbs with legs 5x example 6. 10 Hollow Rocks 4x example 7. 10 Arch Rocks 4x example 8. 10 Hollow Rocks 4x example 9. 10 Arch Rocks 4x example 10. 5 Hollow Rocks 4x example 1. Pike Position HSPU (0”-5” Deficit) 10×3 example 2. 3 Pausing Ring Dips at bottom of dip for 0:05’s 8x example 3. Band Assisted bar Muscle-ups 10×3 example 4. 1 Legless Rope Climb 5x example 5. 10 Hollow Rocks 4x example 6. 10 Arch Rocks 4x example 7. 10 Hollow Rocks 4x example 8. 10 Arch Rocks 4x example 1. Pike Position HSPU (0”-5” Deficit) 10×3 example 2. 3 Pausing Ring Dips at bottom of dip for 0:05’s 8x example 3. Band Assisted bar Muscle-ups 10×3 example 4. 1 Legless Rope Climb 5x example 5. 2 Rope climbs with legs 5x example 6. 10 Hollow Rocks 4x example 7. 10 Arch Rocks 4x example 8. 10 Hollow Rocks 4x example 9. 10 Arch Rocks 4x example 10. 5 Hollow Rocks 4x example 1. Pike Position HSPU (0”-5” Deficit) 10×3 example 2. 3 Pausing Ring Dips at bottom of dip for 0:05’s 8x example 3. Band Assisted bar Muscle-ups 10×3 example 4. 1 Legless Rope Climb 5x example 5. 10 Hollow Rocks 4x example 6. 10 Arch Rocks 4x example 7. 10 Hollow Rocks 4x example 8. 10 Arch Rocks 4x example 1. Pike Position HSPU (0”-5” Deficit) 10×3 example 2. 3 Pausing Ring Dips at bottom of dip for 0:05’s 8x example 3. Band Assisted bar Muscle-ups 10×3 example 4. 1 Legless Rope Climb 5x example 5. 2 Rope climbs with legs 5x example 6. 10 Hollow Rocks 4x example 7. 10 Arch Rocks 4x example 8. 10 Hollow Rocks 4x example 9. 10 Arch Rocks 4x example 10. 5 Hollow Rocks 4x example * When rolling back and forth between positions: Do no let feet touch or hands touch the ground.view more
