Warm up:

10 rounds(15 min max): rolling 150’s; row a chill pace and try to stop right on the 150m mark. For every 1m over/under add a muscle up. If you hit 150m on the nose… 3/2 muscle ups. 

Mobilize: 20-40 min

Weakness work: up to 1 hour. On this day think about the movement you suck at second worse. (Remember that kipping ring dips are a skill)

A) 4 rounds of 5 touch and go clusters. Try to start at 165/115. Go up if you can each set.

B) 25 ghd+20 hollow rocks+:15 l-sit +2 minute rest x 3 rounds

C) class. Can sub 5×400 m run for the rowing skill if you like.

Wednesday, April 13th, 2016 at 6:42 am / Competitive