Tuesday 2/11/20

Warm up

3 Rounds

10 Calorie Row

10 Ring Rows

3 Rounds

60 Second Single Arm Dumbbell Farmers Carry (30 Seconds Each Side)

30 Second Superman Hold

3 Rounds

20 Air Squats

5 Inchworms

Gymnastic Skill

5 Rounds:

2:30 Row

Choice From One of the Below

• Option 1:

1 Strict Ring Muscle-up

3 Kipping Ring Muscle-ups

5 Strict Ring Dips

Option 2:

40-50% Max Ring Muscle-ups

Option 3:

4 Pull-ups

3 Toes to Bar

2 Chest to Bar Pull-up

1 Bar Muscle-up

STIMULUS

• Alternating between a light effort on the rower and a gymnastic skill of your choice

• The goal of the rower is to create an active rest station, where you’ll move at a pace that allows you to work through a big set of gymnastics

• There are 3 options for the gymnastics skill:

* Option 1: 1 Strict Muscle-up + 3 Kipping Ring Muscle-ups + 5 Strict Ring Dips

* Option 2: 40-50% of Max Ring Muscle-ups (Example: Max Set of 10 = 4-5 Reps)

* Option 3: 4 Pull-ups + 3 Toes to Bar + 2 Chest to Bar Pull-up + 1 Bar Muscle-up

• Choose an option or adjust the reps to ideally complete the gymnastics unbroken

• There is no score as far as time goes, as the goal is to simply spend time working on these skills

WOD

8 Rounds:

20 Seconds On

10 Seconds Off

• complete 8 rounds of a movement before moving on to the next.

• 30 seconds transition in between each movement

• Score is total reps combined.

*Strict Pull-ups

*Calorie Row

*Strict Handstand Push-ups

*DU

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.