Thursday
Warm-up
Warm-up
2 RDS
6 I-Y-T (with DB or Plates)
12 Face Pulls
12 Supinated Pull-Aparts
6/6 Slow Half Kneeling Banded Press
6 I-Y-T (with DB or Plates)
12 Face Pulls
12 Supinated Pull-Aparts
6/6 Slow Half Kneeling Banded Press
1-2 RDS
20 Hollow Rocks
20 Plank Shoulder Taps
10 Scap Push-Ups
Skill
Metcon
ON A 10:00 RUNNING CLOCK…
Practice Strict Ring Muscle-Ups
Practice Strict Ring Muscle-Ups
*Strict RMU Option 1: Strict Negative Ring Muscle-Ups
Strict RMU Option 2: False Grip Strict Ring Pull-Up
Strict RMU Option 3: False Grip Ring Row
(No Measure)
Workout
Metcon
3-4 SETS FOR QUALITY
10-12 Strict Ring Dips or Bar Dips
20 Wtd. Sit-Ups (Athlete Choice)
12-15 Ring Rows or 3-5 Strict Ring Muscle-Ups
1:00 Plank
10-12 Strict Ring Dips or Bar Dips
20 Wtd. Sit-Ups (Athlete Choice)
12-15 Ring Rows or 3-5 Strict Ring Muscle-Ups
1:00 Plank
-Rest 1:30 b/t Sets-
(No Measure)
Optional Finisher
Metcon (Time)
FOR TIME
28-22-16-10
Alt. Slam Ball Lunges
Slam Balls
28-22-16-10
Alt. Slam Ball Lunges
Slam Balls
(Score is Time)
