Friday 06/11/2021

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Skill
5 SETS FOR QUALITY*
3 Kip Swings
2 Hips to Rings
1 Ring Muscle-Up

*Athlete can either come off bar b/t movements or option to go unbroken.
(No Measure)

WOD
FOR TIME
10 Ring Muscle-Ups
20 Push Press 135#/95#
30 Up-Downs
40 Sit-Ups
15 Ring Muscle-Ups
30 Push Press
45 Up-Downs
60 Sit-Ups

RMU Option 1: Jumping Ring Muscle-Up
RMU Option 2: Low Ring Transitions

Optional Cool Down
3 SETS FOR RECOVERY
8/8 Thoracic Rotation w/ Foam Roller
10 OH Reach w/ Foam Roller

(No Measure)

Thursday 02/11/2021

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WOD
EMOM x 30 MINUTES
MIN 1 - 5-7 Ring Muscle-Ups
MIN 2 - 60 Double Unders
MIN 3 - 20 Russian KB Swings 70#/55#
MIN 4 - 12 Alt. Pistol Squats or 24 Air Squats
MIN 5 - :50 Single Arm KB Front Rack Hold*

*Switch arms at :25 mark
(No Measure)

RMU Option 1: Jumping Ring Muscle-Ups
RMU Option 2: Strict Ring or Bar Pull-Ups