Wednesday
Warm-up
Warm-up
AMRAP x 3 MINUTES
5 Up-Downs
5 Scap Pull-Ups
5 Ring Rows
:30 Plank Hold
5 Up-Downs
5 Scap Pull-Ups
5 Ring Rows
:30 Plank Hold
Into…
AMRAP x 3 MINUTES
3 Barbell RDL
3 Barbell Bent Over Row
3 Barbell High Pulls
3/3 Elbow Punches
Skill
Metcon
1.) 2 SETS
7-10 False Grip Ring Rows
:10 Top of the Ring Hold
:10 Bottom of the Ring Hold
7-10 False Grip Ring Rows
:10 Top of the Ring Hold
:10 Bottom of the Ring Hold
-Rest As Needed b/t Sets-
Into…
2 SETS
3 Ring Transition Drills
-Rest As Needed b/t Sets-
(No Measure)
-Rest as Needed Before Part 2-
2.) 2 SETS
1 Ring Kip Swings
+
1 Hips to Rings
+
1 Ring Muscle-Up
(No Measure)
Workout
Metcon (AMRAP – Reps)
AMRAP x 10 MINUTES
1-2-3-and so on…
Ring Muscle-Ups
Power Cleans (205/145)|(145/100)
1-2-3-and so on…
Ring Muscle-Ups
Power Cleans (205/145)|(145/100)
(Score is Total Reps)
KG BB: (90/65)|(65/45)
MU Option 1: Jumping Muscle-Up
MU Option 2: Burpee Chest to Bar Pull-Up
