08052018 WOD

Volume Accumulation Warm up of the week

Skill/ Movement Prep


Hand Position

If you have athletes hang from their fingertips, their knuckles will be in front of the bar. If they have their knuckles over the bar, they will find that more of the hand is in contact and that they have a more secure grip. If they had to hang from a bar for an extended period of time, they would most likely pick the second option to do so. Not only is knuckles over the bar a safer and more secure grip, but it also shortens the lever arm, making the movement easier. If knuckles are in front of the bar, athletes have to pull a further distance from a less stable position, which is not as efficient as knuckles over.

10 Second Dead Hang                                                                               10 Scap Pull-ups
5 Kipping Swings
1-3 Strict Pull-ups or Ring Rows
3 Pull-up


A- Shoulder Press


B- 12′ AMRAP

Ring Dip Unbroken

PullUps Unbroken

ogni “drop”

400m Run/Row/SkyErg/ 0,4 AB

C- 6′ EMOM

1° Plank

2° Hollow Hold

3° HandStand Hold

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