TUESDAY 8-27-19

Warm up

3 Rounds:

25 Second Superman Hold

200 Meter Run

15 AbMat Sit-ups

10 Ring Rows

5 Walkouts


Pike Stretch: 2 Minutes

Puppy Pose: 2 Miuntes

Banded Shoulder Distraction: 1-2 Minutes Each Side



Gymnastic Conditioning

5 Rounds:

300 Meter Row + 50% Unbroken Ring Muscle-ups


Ring Muscle-ups

• Reduce Reps

• Strict Banded Ring Muscle-up Drill

• 3to 1 c2b and dips

WOD 25 min score is your slowest round

On the 5:00 x 5 Rounds:

400 Meter Run

12/9 Calorie ROW

15 Toes to Bar


• The goal with this interval work is to train large sets of toes to bar with an elevated heart rate

• Rounds begin on the 0:00, 5:00, 10:00, 15:00, and 20:00

• Your score today is the slowest of the 5 rounds


• With the score today being the slowest of the 5 rounds, you’ll want to find a pace in the first couple rounds that you see yourself maintaining in rounds 3-5

• With 3+ minutes of work and 1-2 minutes of rest, these won’t be all out sprints, rather repeats at about 80-85% of your max effort

• With rest built in, let’s shoot for really large sets of toes to bar

• These are ideally completed in 1-2 sets

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