W6D4

Skills and Drills
Her 1:30 içinde 9 Dk Boyunca (6 Sets)
1-minute Handstand Hold (wall)
30sec Rest

S1; 45sec work/45sec rest – S2; 30sec work/30sec rest

WOD

*each part is for time
*time cap is 5 minutes for each part

Part/1
150 Double Unders (S1; 100 Double Unders)
25 Chin-Ups (Rx+ 5/4 Legless Rope Climbs) (S1; 40 Parallel Bar Inverted Row)

Rest 2:30

Part/2
35/30 Cal Ergo
120 Wall Facing HS Shoulder Tap

(S1; 120 Wall Facing HS Hand Lifts)

Rest 2:30

Part/3
150 Double Unders (S1; 100 Double Unders)
25/20 Bar Muscle Ups (S1; Box Assisted Bar MU)

Notes:

İstenen double under tekrar sayısını ya da ergometredeki kaloriyi 2:15 / 2:30 altında bitiremeyecekseniz, size uygun tekrar sayısı ya da kalori ile scale ediniz.