Thursday, July 13, 2017

Thursday (Volume/ Skill)


The Ring Warm up
Tabata jump rope x 8
-Ring swings (Arch and hollow)
-TTR
-Hips to rings
-Tuck to inversion/ skin the cat
-Pike to inversion/ skin the cat
-Fly away dismount (skin the cat dismount)
-Strict muscle up (spot if needed)/ support/ L-sit
-Shoulder stand/ L-support or straddle support
-Pike or tuck to inversion/ back lever attempt (scale with one leg)/ inversion
-Front Lever attempt (scale with one leg)

Skill
Strict muscle up

WOD
20 minute AMRAP
600m run
8 strict muscle ups to true support

GoFit
Partner Rowing Warm Up
2 minutes light rowing

Ping pong the following rowing drills

3x
7 drive
7 pry
7 reach
7 full strokes

Individual Tabata row

Skill
Movement standards

WOD
Tabata
-Row
-Burpee over monorail
-Jump rope

-Row 


No comments:

Post a Comment