WOD
A:
2-3x
Kip Swings
Ring Support
Kip Swings
Ring Support
B:
4x
Barbell Clean Complex
Barbell Clean Complex
4x
Pull-up
Chin-up
Ring Pull-up
Ring Row
Gymnastics
10-15mins
Muscle-up Practice
*Work on the transition from below the rings to above the rings.
*Don’t worry about the press out.
*Work on the transition from below the rings to above the rings.
*Don’t worry about the press out.
RX: Metcon (Time)
4x
14 c2b pull-up
7 power cleans 65-70%
14 c2b pull-up
7 power cleans 65-70%
Have your Chest make Contact with the bar. Or try your hardest to get your Chest to make Contact.
Don’t settle without trying.
RX+: Metcon (Time)
4x
7 muscle-up
7 power cleans @ 65-70%
7 muscle-up
7 power cleans @ 65-70%
O1: Metcon (Time)
4x
14 ring pull-ups
7 power cleans @ 65-70%
14 ring pull-ups
7 power cleans @ 65-70%
O2: Metcon (Time)
4x
14 ring rows
7 power cleans
14 ring rows
7 power cleans
