9.6.19 Friday

September 6, 2019

 

 

SB: Calves/Feet x2m 

Ankle Walks x50y ea

 

What is your favorite type of food?

Mexican:

American:

Chinese: 

Indian:

Japanese: 

 

2 rounds:

Ring Support Hold x20-30s* 

10 BW V-Up  + 10-20s Hollow Hold 

Banded ER Hold x20s ea 

Jog 200m 

 

*can regress to L-Sit Hold on Boxes or use bands

 

Skill: Ring Dip Skill (**PR Tracker**) 

Test Max UB Set of Strict Ring Dips (pref w/o band if possible) 

 

Rest 2m then 2x8-12 Ring Dips 

 

(sets must be UB use band if necc) 

 

WOD: 16m AMRAP

 

1 Ring Muscle Up or 4 C2B

4 Box Jump (30”/24”)

6 KBS (55/35)

30 Double Under

 

Strength: 3 Sets

DB 1-Arm Row x10-12e

Ring Tricep Ext x15

 

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