Tuesday April 17, 2018

Warm Up 110 (No Measure)

3 RNFT:

10 Beat/Kip Swings

30 Sec Ring Hold

10 Hand release push ups

+

2-4 lengths of gym

quadruped crawl

Shoulder/Handstand (5×2-4)

Support to shoulder stand on rings

-Handstand against wall

-Free handstand
-Attempt 2-4 reps of perfect execution over 5 sets.

Ring Dips (EMOM 8 x 5-8)

-Looking for as strict of form as possible.

-Assist as needed.

Metcon (Time)

4 RFT:

15 Front Squat @ 135/95

20 Bar Facing Burpees

30 Cal Row (or 800m Run)

Rest 2 minutes
*25 min time cap*

-We are looking for unbroken sets over everything.

Scale 1:

15 @ 95/65

15

20

Scale 2:

15 @ 75/55

10

15