WODFOUNDATIONAL STRENGTH BUILDING Posted on September 7, 2020 by ExcelsiorFOUNDATIONAL STRENGTH BUILDINGGymnasticsPull-ups (1x max reps)Foundational Strength Building Superset (15 mins) Pull-upsA) 3 x 5 Strict Pull-Ups/Chin-UpsSuperset with 60: plankB) 3 x :10-20 Chin-over-Bar HoldSuperset with 10-12 banded pull downs, 2 sec pause at the bottomIntermediate Skill/Strength Building Superset (15 mins)A) 3 x 3- 5 + Strict Pull-Ups/Chin-Ups/ or Strict C2BSuperset with 30 sec single arm plank each sideB) 3 x :20-30 Chin-over-Bar HoldSuperset with 10-12 Skull crushersScore max strict pull upsMetcon (AMRAP – Rounds and Reps)8 Min AMRAP 16 SA KB Clean & Jerk 24/16 kg or Bumper Plate GTO 8 Down + Ups Excelsior BACK SQUATSNATCH
A) 3 x 5 Strict Pull-Ups/Chin-Ups
Superset with 60: plank
B) 3 x :10-20 Chin-over-Bar Hold
Superset with 10-12 banded pull downs, 2 sec pause at the bottom
Intermediate Skill/Strength Building Superset (15 mins)
A) 3 x 3- 5 + Strict Pull-Ups/Chin-Ups/ or Strict C2B
Superset with 30 sec single arm plank each side
B) 3 x :20-30 Chin-over-Bar Hold
Superset with 10-12 Skull crushers
Score max strict pull ups