11 January 2017

SKILL:

Ring Muscle Ups Skill Work

5 x 1 Muscle Up Negatives
5 x 5 False Grip Ring Pullups*
5 x 5 Strict Ring Dips* (Scale:  Banded)

Negative = 3 seconds in support, 3 second descent to bottom of dip, 3 second hold in bottom of dip, 3 second, 3 second descent, 3 second hang

*add or remove weight to hit desired rep range

WOD:

For Time:

Row 1000m
30 Thrusters (Rx: 95/65; S: 75/55)
30 C2B Pull Ups (S: Pull Ups; S2: Ring Rows)

 

CORE: 3 Rounds

30 Seconds: Hanging Knee Raises (A: Strict TTB); Rest 30 Seconds

45 Seconds:  Plank Jacks; Rest 15 Seconds