-Warm up-
10 Minutes:
3 Rounds:
5 Pull-ups
10 Push-ups
15 Air Squats
5 Pull-ups
10 Push-ups
15 Air Squats
5 Minutes:
9-6-3
V-ups
Inch Worms
V-ups
Inch Worms
-Gymnastics-.
Weighted Pull-ups, 3 x 5
Superset with
Weighted Ring dips, 3 x 8
Complete using a more difficult variation than last week.
Complete on a 3 minute clock.
Followed by:
10 minutes of Muscle-up skill work.
Ring row transition
Partner assisted
Strict Muscle-up
Weighted Pull-ups, 3 x 5
Superset with
Weighted Ring dips, 3 x 8
Complete using a more difficult variation than last week.
Complete on a 3 minute clock.
Followed by:
10 minutes of Muscle-up skill work.
Ring row transition
Partner assisted
Strict Muscle-up
-Conditioning-
Every Minute on the Minute for 15 minutes:
Minute 1 0:30 Max rep 10 meter Shuttle Runs
Minute 2 0:30 Max rep Dumbbell Snatch, 70/50 alternating
Minute 3 0:30 Max rep Toes-to-Bar
-Cool Down-
Sit-and-Twist
Forearm Stretch
Post all results to SugarWOD.
Sit-and-Twist
Forearm Stretch
Post all results to SugarWOD.
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| Representing Vise at the Des Moines Downtown Throwdown |
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