WOD – Fri, Oct 24
Intent
Warm Up (Checkmark)
General Warm Up: (6-12)
400m easy run
_____________
5 banded pass through
10 banded pull a part
10 banded bent row
:20 table stretch
3 rounds
Specific Warm Up (12-18)
30-50 single unders
5 scap pull up
5 hand release push up
20-40 single leg single unders
5 ring row
:10 ring support
1:00 double Under practice
3-5 strict pull up (focus on pull elbows to ribs not just elbow flexion)
Skill (Checkmark)
(20-35)
Ring muscle up progress
Get better from where you are
- Ring Support
- Ring Dip
- Kneeling ring muscle up
- Ring row muscle up
- Jumping ring muscle up/ banded ring muscle up
- Kipping ring muscle or strict ring muscle up
Conditioning (AMRAP – Rounds and Reps)
RXConditioning (36-56)
AMRAP 20:00
10 Strict Pull Up
200m Run
:15 Ring Support
50 Unbroken double unders
Intermediate: 5 Strict pull up, box support, 25 double unders
Baseline: 10 Ring row, 150m run, :15 plank, 30 single unders
Cool Down (Checkmark)
(56-60)
1:00 each supine cross body
:30 banded lat stretch each arm
(0-5)
Today we touch on ring muscle up skills to enhance your physical abilities. This is practice. The goal is to meet yourself where you are and spend adequate time training to enhance that position. Don’t do a redundant amount of work here, the goal is to enhance your skills and self awareness such that when we see this movement again in a workout, we will be better! Then our conditioning today puts a fun twist on some traditional movements. Pull ups today must be strict and double unders or jump rope reps must be unbroken, or you may not advance. A little pressure to rise to today, let’s see how you manage.