WOD
Saturday 02.10.2018
POSTED ON February 9, 2018
Saturday | 02.10.2018
Warm Up:
:15 ring support hold
:30 handcuff stretch
:15 bottom of ring dips hold
10 ring rows
:30 handstand hold
x3-4 sets
Skill:
A. Ring Muscle Up Complex
RX:
1 strict ring muscle up + 1 kipping ring muscle up + 4 ring dipsx 5-7 sets; rest 1:30
Intermediate:
3 Ring Pull Ups + 1 jumping ring muscle up + 4 ring dips x5-7 sets; rest 1:30
Beginner:
4 strict ring muscle up transitions + 5 assisted ring dips x5-7 sets; rest 1:30
Metcon:
10min AMRAP
Level 1 (RX)
15 handstand push ups
35 double unders
Level 2 (Intermediate)
15 handstand push ups to ab mat
35 double unders
Level 3 (Beginner)
12 4in deficit push ups + :20 handstand hold
50 single unders
