WOD

Workout of the day

The WOD is the “Workout of the Day.” It consists of various exercises from a variety of disciplines.

You will always find the next day’s training the evening before on the Spree CrossFit Facebook page.

WOD 052322

warm up
2 rounds of
20 jumping jacks
10 scapula pull downs
10 scapula push ups
10 ring rows
10/10 shoulder circles back/forth

skill: strict ring muscle up
level 1: building up strength (5-8 strict pull ups, 3-5 strict ring dips)
level 2: false grip practice (hang, ring rows, pull ups), transition, ring muscle up
level 3: ring muscle up complex
EMO1.5M up to 10 rounds
1 ring muscle up + 2 ring dips + 3 ring pull ups + 4 toes to rings

strength
5-3-1+ @85-90-95% of 90% 1RM

workout
Amrap 7min
10 overhead squats 30/50
50 double unders
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