WARM UP / MOBILITY
2 rounds with a partner:
Partner 1 – easy/moderate row ~90s
Partner 2:
– Banded shoulder warm-up (Rd 1)
– 2 rounds of 6-8 Ring rows + 6-8 Push-ups (Rd 2)
Partner 1 – easy/moderate row ~90s
Partner 2:
– Banded shoulder warm-up (Rd 1)
– 2 rounds of 6-8 Ring rows + 6-8 Push-ups (Rd 2)
*** Classes larger that 14 will have to spilt in two groups***
– 1 group will start with the 5km Row, then complete the gymnastics work after.
– Athletes attempting the “30 muscle ups for time” have priority in completing that before the row.
– 1 group will start with the 5km Row, then complete the gymnastics work after.
– Athletes attempting the “30 muscle ups for time” have priority in completing that before the row.
WOD A
Advanced athletes: warm-up then complete: (15 min time cap)
30 MUSCLE UPS FOR TIME
***OR***
Int / Beg athletes:
Int / Beg athletes:
Spend 5 min working on Ring muscle up transition practice
– Feet underneath, feet out in front, banded, or jumping
– Int. athletes try a few full muscle ups if you have them
Then:
– Feet underneath, feet out in front, banded, or jumping
– Int. athletes try a few full muscle ups if you have them
Then:
5 X 30/30 – PULL-UPS + DIPS
Complete 5 rounds for total reps:
30s x Max Reps Strict pull-ups
– 30s Rest –
30s x Max Reps Ring Dips
– 30s Rest –
30s x Max Reps Strict pull-ups
– 30s Rest –
30s x Max Reps Ring Dips
– 30s Rest –
WOD B
5,000 METER ROW
5,000 meter row for time
