Posts tagged with ‘false grip’

  • WOD Blog | Workout of the day

    TUESDAY 11-12-2018

    - by Admin

    HAPPY BIRTHDAY TO BIANCA LYNNE!

    LEVEL 1

    A: GYMNASTICS SKILL

    4-6 sets:
    Tuck up to inverted hang
    Hold for 10-20 secs
    1 skin the cat

    B: CONDITIONING

    AMRAP 9:
    3, 6, 9, 12, 15, …….

    Ring dip
    Hang power clean, 52/35

    LEVEL 2

    A: GYMNASTICS SKILL

    3-5 sets of the complex:
    2 Strict muscle-up
    Bottom of dip
    Fordward roll
    Return to hang in false grip

    B: CONDITIONING

    AMRAP 9:
    3, 6, 9, 12, 15, …….

    Ring dip
    Hang power clean, 52/35

  • WOD Blog | Workout of the day

    MONDAY 29-10-2018

    - by Admin

    HAPPY BIRTHDAY TO KERRIN BOUCH!

    LEVEL 1

    A. GYMNASTICS SKILL

    5-8 sets:
    Tuck up to inverted hang
    Hold for 10-20 secs
    1 skin the cat

    B. CONDITIONING

    Every 4 minutes x 6 rounds:
    20/15 cal. row
    15 UNBROKEN wall balls, 20/14 to 3m
    10 TTB

    LEVEL 2

    A. GYMNASTICS SKILL

    8 sets of the complex:
    2 Strict muscle-up
    Bottom of dip
    Forward roll
    Return to hang in false grip

    B. CONDITIONING

    Every 4 minutes x 6 rounds:
    20/15 cal. row
    15 UNBROKEN wall balls, 20/14 to 3m
    10 TTB

  • WOD Blog | Workout of the day

    TUESDAY 16-10-2018

    - by Admin

    LEVEL 1

    A. GYMNASTICS SKILL

    5-8 sets:
    Tuck up to inverted hang
    Hold for 10-20 secs
    Come down to active hang
    Hold for 10-20 secs

    B. CONDITIONING

    AMRAP 24:
    12 box jump step downs, 20″
    9 DB push press per arm, 15/10
    15/12 cal. bike/row

    LEVEL 2

    A. GYMNASTICS SKILL

    8 sets of the complex:
    Strict muscle-up
    Bottom of dip
    Forward roll
    Return to hang in false grip

    B. CONDITIONING

    AMRAP 24:
    15 box jump overs, 24/20″
    9 DB push press per arm, 22.5/15
    21/15 cal. bike/row

  • WOD Blog | Workout of the day

    MONDAY 04-06-2018

    - by Admin

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    5 rounds of:
    30 sec dip support hold
    Rest 30 seconds
    3-5 strict chin-ups
    Rest 30 seconds

    B. STRENGTH

    Front squat
    3 x 10, across

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    5 rounds of:
    Max strict dips (tempo 3212)
    Rest 30 seconds
    3 false grip ring pull-up
    Rest 30 seconds

    B. STRENGTH

    Pause front squat + front squat
    5 x (2+2), 70-80%

     

  • WOD Blog | Workout of the day

    WEDNESDAY 15-04-15

    - by carl

    IMG_2295

    HAPPY BIRTHDAY, JOMANDIE TALJAARD!

    WORKOUT

    The first component of today’s session is gymnastics strength work. It’s not a skill session, it’s a doing session. Read my previous post about practicing versus doing. We’ll be doing more false-grip ring rows to develop that ring and your horizontal pull. Likewise, we’ll be doing more strict MUs because…….Ā strict before kipping šŸ˜‰

    The second component is a strongman endurance workout. It’s just grunt work with a little of skill. Head down, ass up, and work.

    LEVEL 1

    A.
    EMOM 12:
    Odd: 7-10 false grip ring rows
    Even: 3 wall walks or 3 eccentric HSPU

    Scale volume as needed, but no scaling of range of motionĀ on eccentric HSPUs

     

    LEVEL 2

    A.
    EMOM 12:
    Odd: 3-5 strict MU (false grip) or the ring rows
    Even: 5-7 strict deficit HSPU

    Scale volume as needed, but no scaling of range of motionĀ on MUs or HSPUs aside from removing the deficit.

     

    B.
    In teams of 5, AMRAP 3 min at each station:
    30m sled push, AHAFP
    30m Farmer carry, AHAFP
    Ball slams, 10/7.5kg
    Med Ball over the shoulder clean, 10/7kg
    30m shuttle sprint

    Score is total reps accumulated/station.

    Post results to comments.