A. Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – Muscle-Ups x 3-8 reps (or low-ring muscle-up transitions x 3-8 reps, or ring dips x 6-8 reps @ 2111, or bar dip negatives)
Station 2 – Arch to Hollow Rolls x 20 reps (alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor)
Station 3 – Supine Ring Rows x 10-12 reps @ 2111 (get as horizontal as possible, maintain engaged glutes and abdominals throughout the movement)
Station 4 – 45-60 seconds of Handstand Walking – use a partner to assist if necessary (OR 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)
B. Against a 2-minute running clock, complete a total of six sets of the following:
Row 300/250 Meters
Push-Ups x Max Reps
Rest 2 minutes between sets.
A. Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – Muscle-Ups x 3-8 reps (or low-ring muscle-up transitions x 3-8 reps, or ring dips x 6-8 reps @ 2111, or bar dip negatives)
Station 2 – Arch to Hollow Rolls x 20 reps (alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor)
Station 3 – Supine Ring Rows x 10-12 reps @ 2111 (get as horizontal as possible, maintain engaged glutes and abdominals throughout the movement)
Station 4 – 45-60 seconds of Handstand Walking – use a partner to assist if necessary (OR 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)
B. Against a 2-minute running clock, complete a total of six sets of the following:
Row 300/250 Meters
Push-Ups x Max Reps
Rest 2 minutes between sets.
Rest Day
warm up:
“Whip/ Nae Nae” (cardio style)
skill:
roving planks (focus on engaging core)
sled pulls
WOD:
4 rounds for time
5 push-ups
10 tire jumps
5 sit-ups
Game & Healthy Snack