WOD 4


Workout of the day 4:


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: Jump squat to box 3 reps  - 3 sets - 120 sec rest.

Training: 

A1: HSPU with belly facing the wall use elevation to make it hard or Free HSPU - 3-5 reps - 45 sec rest - perform A2.
A2: HS press variation or HS wall walks - 1-3 reps or 3-5 times up and down - 60 sec rest - perform A1.
Repeat 5 to 8 times, with good form on.

B1: OAC Variation or Ring Muscle-ups - 1-3 reps or 3-5 reps - 45 sec rest - perform B2.
B2: Frontlever variation atleast 10 sec or Hanging leg-raises on bar - 10 reps - 60 sec rest - perform B1.
Repeat 5 times, with good form on.

C1: Bulgarian ring dips 5-8 reps or Psuedo planche push ups on floor 10 reps - 45 sec rest - perform C2.
C2: Frontsupport on rings 15-30 sec - 60 sec rest - perform C1.
Repeat 5 times, with good form on.

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