Enjoy your fitness
Warm up and Mobility
Strength
Deadlift
60% x 6
70% x 5
80% x 4
90% x 1-2
60% x 5
Or
Gymnastics/Skill
7-10 Minutes of
Alternating between
Pulls
– Rope Climbs
– T2B
– Pull-up/C2B
– Muscle Ups (Ring & Bar)
– Butterfly
Jump Rope Practice
– Singles
– Doubles
– Triples
Strength/Skill
3 RNFT
1-3 Strict Muscle Ups
10- 14 x Pistol Progressions
“Don’t Play Ball In The House”
Run 400m
7 x Ring Muscle Ups
20 x One Legged Squats
14 x Bar Muscle Ups
20 x One Legged Squats
21 x C2B Pull Ups
20 x One Legged Squats
28 x Pull Ups
Run 400m
16 Minute Cap
* If you use ring rows, mark feet with different levels of difficulty
Gym
“Don’t Play Ball In The House”
Run 400m
5 x Ring Muscle Up (progression)
20 x 1-Legged Sq – toe on laces
10 x Bar Muscle Ups
20 x One Legged Squats
15 x C2B Pull Ups
20 x One Legged Squats
20 x Pull Ups
Run 400m
11:45
Great work 5am, thx Chris
Enjoy the day
Gym skill
11:30
400M run
RR progression (7,14,21,28)
Pistols using bench (20)
400M run
Awesome morning work demo squad, thanks Chris great mobility work this morning
WOD: 14:19
Run 400m
7 x Ring Muscle Ups Transitions
20 x One Legged Squats (toe behind opposite foot)
10 x Jumping Bar Muscle Up from box
20 x One Legged Squats
17 x Hardest pull C2B attempts
20 x One Legged Squats
22 x Pull Ups
Run 400m
Nice work 9:30 & thanks Michelle!
GYM: RMU practice/progression
WOD: “Don’t Play Ball In The House”
14:40 (worked 9-10 attempts on high rings for RMU, red band on rig for leg squats)
Great work 7pm!
Thanks Gaff!