13 September 2018

HAPPY BIRTHDAY COACH BINH!

 

SKILL: 

LEVEL 1:  10 Minutes
Ring Dip Skill Work (Open Gym Format)

Level 1+:  10 Minutes
Muscle Up Skill Work (Open Gym Format)

LEVEL 2:  10 Minutes
Ring Dip Ladder (Repeat from Previous Week)
1 Muscle Up (MU) + 1 Ring Dip
1 MU + 2 Ring Dips
1 MU + 3 Ring Dips
Then… 4 Dips, 5 Dips, 6 Dips, etc…

STRENGTH: (10 Minutes) 

Strict Presss:
15-12-9 (Building)

 

WOD: 

2 RFT:
400m run
15 Pull Ups (A: 15 C2B; S: Ring Rows)
400 run
30 Russian KB Swings (A:  70/53; Rx: 53/35)

 

CORE/RECOVERY:

50 Hollow Rock to Superman