14-01-2022

14-01-2022

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

AMRAP 12
16 one arm dumbell push press
10 leg raises
16 goblet lunges
40 double unders/80 single unders

REST 2

FOR TIME
50/40 calories bike

cap 4

REST 2

FOR TIME
50/40 calories runner

cap 4

REST 2

FOR TIME
50 buprees to target

cap 4