10.8.19 Tuesday

October 8, 2019

 

 

Mob:

Folder in Bin Please  =) + Corrective Sheet

SB: Pecs, Infra x2m 

Ring Deep Squat Breathing x5 breaths

 

(Are you going to carve pumpkins this year?)

 

2 Rounds:

Banded St Arm Pulldowns x15-20 

Ring Kips x5-8 *

Ring Rows/Feet Elev RR x8-10 

 

Skill: Ring Muscle Up

½ Tabata: 

4 rounds :20 on :10 off

Hollow rocks + 4 rounds :20 on :10s off Superman Holds

 

8m EMOM 

Min 1-8: 1 RMU

 

If no RMU 

 

Min 1-4: 3-5 Strict Ring Pullups 

Min 5-8: 5 BW Transitions + 5 Ring Kips 

 

WOD: 3 RFT

 

15/12 Cal Bike

12 Burpees

9 Ring Dip

 

(7min Cap)

 

Strength: 3 Sets

KB Tri Ext x 10-15

3-Way KB Chest Supp. Row x5e

 

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