-Warm up-
10 Minutes:
3 Rounds:
10 Wall Balls
3 Handstand Push-ups
10 Wall Balls
3 Handstand Push-ups
5 Minutes:
2 Rounds:
10 Turkish Sit-ups
2 Turkish Get-ups
10 Turkish Sit-ups
2 Turkish Get-ups
-Gymnastics-.
Alternating Every Minute on the Minute for 10 Minutes
Odd: 5 Strict Pull-ups (Chest-to-bar, if you can)
Even: 10 Strict Ring Dips
Scale reps before scaling movement.
Then,
1 set of max effort kipping pull-ups
Rest 3 Minutes
1 set of max effort ring dips
Alternating Every Minute on the Minute for 10 Minutes
Odd: 5 Strict Pull-ups (Chest-to-bar, if you can)
Even: 10 Strict Ring Dips
Scale reps before scaling movement.
Then,
1 set of max effort kipping pull-ups
Rest 3 Minutes
1 set of max effort ring dips
-Conditioning-
1000 meter Row
100 Double Unders
100 Air Squats
50 Burpees to 6 inch touch overhead.
-Cool Down-
Sit-and-Twist
Sit-and-Reach
Post all results to SugarWOD.
Sit-and-Twist
Sit-and-Reach
Post all results to SugarWOD.
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| Strength Class Downtown 150316 |
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