Sunday August 21st 2016

Mobility: Shoulder

Gymnastics 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 of:

  • 1 Minute Max Bike
    Then:
  • 400m Run
  • 30 Flutter Kicks (Each Kick is 1 Rep)
  • 20 Alternating Leg V-ups (When both hands touch one foot is 1 rep)
  • 10 Bicycle Kicks (Each time your elbow touches your knee is 1 rep)
  • Rest 1 Minute.

18 Minute Time Cap


Diablo F!T: 4 Rounds of E4MOM of

  • 1 Minute Max Bike
    Then:
  • 200/400m Run
  • 30 Flutter Kicks (Each Kick is 1 Rep)
  • 20 Alternating Leg V-ups (When both hands touch one foot is 1 rep)
  • 10 Bicycle Kicks (Each time your elbow touches your knee is 1 rep)
  • Rest 1 Minute.

*Your Rest is how fast you have left over after you complete the round. Otherwise Get back on the Bike at the top of the next 4th Minute.


RomWOD & Skills: Ring Row Variations > Strict Pull Up / Chin Up > Static Hold with Chin above the Bar


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