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Tuesday 10.15.2019

POSTED ON October 14, 2019

Tuesday | 10.15.2019

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Warm Up:
50ft broad jump
10 hips down push ups
:20 supinated dead hang
x2-3 sets
 
Foundation:
 
A. EMOM 12min
1st min :10-15 bottom of the ring dip hold + :10-15 ring support hold
2nd min 5 snap to support
3rd min 2-4 kipping ring muscle ups
*Scale 1 3-4 banded ring muscle up
*Scale 2 3-4 jumping ring muscle up
*Scale 3 4-5 low ring muscle up transition
 
Metcon: “One arm tango”
 
RX (Level 1)
400m run
200m Dumbbell Farmers Carry 50/35 (one hand) *400m total, 200m each hand
5 rounds for time
Intermediate (Level 2)
400m run 200m
Dumbbell Farmers Carry 35/20 (one hand) *400m total, 200m each hand
5 rounds for time
 
Beginner (Level 3)
400m run
200m Dumbbell Farmers Carry 35/20 (one hand) *400m total, 200m each hand
4 rounds for time
 
Cool Down:
2-3 rounds for quality
1min KB arm bar L/R
1min flat needle L/R
1min down do
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