25 January 2017

SKILL:

Ring Muscle Ups

5 x 1 Muscle Up Negatives
3 x 1 Max Effort False Grip Ring Pull Up (maintaining hollow body)
5 x 5 Muscle Up Transitions

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

WOD:

AMRAP: 15 Minutes

1 Dealift (Rx: 315/225; S1:  305/205; S2: 275/185; S3: 225/155)

10 Ring Dips

15 Bar Facing Burpees

 

CORE:

3 Rounds

20 Glute Bridges

20 Hollow Rocks

20 Superman Rocks