WOD 3


Workout of the day 3:


Warm-up:
A: Band routine - 10 reps each - 2 sets - 30 sec rest.
B: Scapula Band routine - 10 reps each - 2 sets - 30 sec rest.
C: Wrist Prep - 10 reps each - 2 sets - 30 sec rest.
D: Lowerback routine - 50 reps total - 2 sets - 30 sec rest.

 

Pre-Training:
A: Squat mobility routine - 2 sets - 30 sec rest.

Training: 

A: Back Squat - with a weight you can do 7 reps with - 5 sets - 120-150 sec rest.

B1: Frontlever variation hold - atleast 15 sec - no rest perform B2.
B2: Planche variation hold - atleast 10 sec  - 90 sec rest - Perform B1.
Repeat 5 to 8 times, with good form on.

C1: Weighted Pull-up with a weight you can do 6 reps with - 30 sec rest perform C2.
C2: Weighted Dips with a weight you can do 6 reps with - 90-120 sec rest - perform C1.
Repeat 5 times, with good form on.

D: One arm hang - activate scapula - 15-30 sec per arm - 30 sec rest - perform D.
Repeat 3-5 times, with good form on.

2nd session of the day: Static stretching

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