Gymnastics
Metcon (No Measure)
EMOM 12
Minute 0,3,6,9- 30 second Ring support*
Minute 1,4,7,10- 4 Negative Ring Rows (7 second down)
Minute 2,5,8,11- 30 second bar hold (dead hang)
Minute 0,3,6,9- 30 second Ring support*
Minute 1,4,7,10- 4 Negative Ring Rows (7 second down)
Minute 2,5,8,11- 30 second bar hold (dead hang)
Note if you make all unbroken.
* Use the same band that you use for ring dips if you need a support.
* Use the same band that you use for ring dips if you need a support.
Skill work – Muscle up (Technique work (Choose 1 or 2 below))
1) Ring rows with box / Ring dip
2) Hip kipping with band
3) MU transition
4) Muscle up
2) Hip kipping with band
3) MU transition
4) Muscle up
(15min)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 17
6 Handstand push-ups
12 Toe to bars
18 Hollow rocks
24 Hip extensions
6 Handstand push-ups
12 Toe to bars
18 Hollow rocks
24 Hip extensions
Leave a comment