10-02-2023

10-02-2023

FITNESS

skill: ring muscle up

strength
3 sets of
10 ring rows false grip / 5 false grip strict ring pull ups
6-10 ring dips + 10” ring support
2 ring muscle up/ 3 transition with a band
10 rings kipping

rest 1:30”

wod
For time
2 rounds of
5 ring muscle up/10 ring pull ups
10 burpees
15 air squat
then
1200m row
then
2 rounds
5 ring muscle ups/10 ring pull ups
10 burpees
15 air squat

BURNOUT

Core Strength
4 sets

-10 v-ups
-10 v-sit ups
-10 weighted sit ups
-30 russian twists

(2 sets off)
AMRAP 7′

-50 du/80 su
-7 dual DB hang snatch
-7 burpees

REST 1′ B2N