TWOW:

1 Mile Time Trial (as fast as possible) 10 minute rest, then 10x100m Striders (long stride, about 60% speed) 100m walk back recovery

Skill WOW:

10 Minutes HS walk practice

-3 x 45 sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest

-EMOM 5 Minutes 5 Strict Pullups AND 5 Strict HSPU (both every minute)

-20x Strict False Grip Ring Pullups with 5 second pause at top

-30x Ring Dips with 3 second pause at bottom

-In 5 Minutes, as many Ring Muscle Ups as possible

-Tabata T2B-try to stay consistent each round

No Muscle ups yet?

Ring Work: 3×5 false grip strict ring pullups to chest, 3×10 ring dips with 2 second pause at bottom, 3×10 low ring banded muscle ups

Bar Muscle up 3×5 kip to hip

EXTRA WODs:

3 Rounds

50ft HS Walk

50ft Axle Bar Front Rack Lunge 155/105

AND……..

50 GHD Situps

15 Ring Muscle Ups

50 GHD Situps

15 Bar Muscle Ups

Share the Awesome

Address
917 Old Fern Hill Rd West Chester PA 19380
Phone
888-338-9366
Email