11.15.19 Friyay!

November 15, 2019

 

 

Mobility:

Folder in bin + Correctives :)

FR: Calves, Lats x2m 

Ring Deep Squat Breathing x5 breaths

 

(When was a time you inappropriately laughed at something?)

 

2 Rounds:  

5 FG Ring Row + 5 Ring Transition

Band Facepull + Tri Ext x15e

Jog 200m 

 

Skill: Ring Muscle Up

2 Sets:

5 Ring Kips

Ring Support x 20-30s

 

Max Set UB Ring Muscle Up*

*PR Tracker*

 

*if no RMU then Max Set of UB C2B

 

Then 3 Sets of: 

Ring Dip x50% max

Strict Pull Up x50% max

 

WOD: Run Intervals 

500m Run

-2:00 Rest-

400m Run

-1:30 Rest-

300m Run

-1:00 Rest-

200m Run

-0:30 Rest-

100m Run

 

Strength: 3 Sets

30s CG Pushups 

30s Ring Row 

30s Rest

 

Share on Facebook
Share on Twitter
Please reload

Featured Posts

5 Tips to Deadlift 700lbs

August 5, 2019

1/5
Please reload

Recent Posts

September 27, 2020

September 25, 2020

September 25, 2020

September 23, 2020

September 22, 2020

September 21, 2020

September 21, 2020

September 19, 2020

September 17, 2020

September 17, 2020

Please reload

Archive
Please reload

Search By Tags