22-10-2021

FITNESS

SKILL: muscle ups

strength for quality (version 1)
3 sets
8 false grip ring rows
4 transitions
max ring support

(version 2)
3 sets
3 kipping on the rings
1-3 ring muscle ups
3-6 ring dips

wod

3 sets of:

EMOM 6′
1. 50-60 DU
2. 3-6 ring muscle up /10 ring pull ups/10 pull ups
3. 15/12 cal row

rest 2′ b2n sets

BURNOUT

ΕΜΟΜ 30′
-18 walking lunges
-12 burpees to target
-15/12 calories row
-10 hand release push ups,10 strict press
-rest