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Wednesday 09.05.2018

POSTED ON September 4, 2018

Wednesday | 09.05.2018

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Warm Up:
 
:15 Ring Support Hold
10 Prone Pass Throughs
10 Groiners
 
x3
 
Skill:
 
A. EMOM 12min
 
1st min 1-2 Strict Muscle Ups
2nd min 7 Med Ball Candle Sticks
3rd min :20/:20 Side Plank Rotations
 
*Scale 5-7 low ring transitions
*The heavier the ball the easier the candle stick
*Side plank rotations should have a focus on full rotation not weight.
 
Metcon:
 
RX (Level 1)
 
2 Rounds For Time
 
75 Weighted Sit-ups 45/25
25 Ring Dips
75 Air Squats
Intermediate (Level 2)
 
2 Rounds For Time
 
75 Weighted Sit-ups 35/25
25 Ring Dips from Knees
75 Air Squats
 
Beginner (Level 3)
 
2 Rounds For Time
 
75 Sit-ups
25 Box Dips or Hand Release Push-ups
75 Air Squats
 
Cool Down:
 
3 Rounds For Quality
 
1min Couch Stretch L/R
1min Butterfly Stretch
1min Plank
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