Friday July 29th 2016
Mobility: Ankle Mobility
Skill: Ring Support Hold/ Ring Dip/ Muscle up
- Start by warming up the Ring Support position paired with the Bottom of the Dip. Hold each for a set of 5-10 Seconds
- Complete 3-5 Ring Dips
- Practice Working on the Muscle up Transition. Or accumulate 5-10 Muscle ups.
*Warm up with the progressions. If you can’t complete the max on each progression stay there for a couple sets.
Workout: 4 Rounds for time
- 200m Run
- 10 Pistols (Scale Box Pistol, either Step ups or a Pistol on a box)
- 5 Push Up Renegade Rows (Chest goes to the ground, then Pull with right arm then left arm for 1 rep) (20/30/45)
- 30 Double Unders
- Rest 30 seconds
Diablo F!t: 10 Minute EMOM of
- 2 Burpee (C2B or Bar muscle up)
- 4 Push Press (35+/55+)
- 8 Renegade Rows (No Push up)
*If you can not complete the required reps in the minute, complete a 30 Second Plank hold on the next minute as a penalty. Continue the Triplet at the start of the next minute.
-Rest 1 Minute then-
5 Rounds of E2MOM of:
200m Run then Max Strict HSPU until 2 Minutes is up, then start the next run.
*To modify the Strict HSPU, use 2 Challenging weighted KB for a Strict Press. Be sure to use full rang of motion. Rep starts with hands start under the chin and ends in a ‘controlled’ lock out overhead)
RomWOD & Skills: Double Unders
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