A.
Take 15 minutes to rotate through practicing three gymnastics movements:
Movement 1 – Ring Muscle-Up Progressions
Movement 2 – L-Sit Hold Progressions
Movement 3 – Handstand Hold Progressions
B.
Two sets for max reps of:
90 seconds of Assault Bike for Calories
Rest 30 seconds
90 seconds of Strict Handstand Push-Ups
Rest 30 seconds
90 seconds of Rowing for Calories
Rest 30 seconds
90 seconds of Ring Dips
Rest 30 seconds
C.
Every minute, on the minute, for 6 minutes:
Minute 1 – 8-10 Supine Ring Rows @ 2111
Minute 2 – 45 Second Prone Plank Hold
A. Emom 14
1. Banded ring MU transition. Focus was on hip dominance and explosiveness.
2. tucked L sit at paralettes with leg extension
3. Handstand balance. Focus on hip and thoracic spine balance.
B. As described
AB cal 35/28
SHSPU 21/19
Rowing cal 25/20
Strict ring dips 25/20
C. Done
Yesterday:
No box available so I went for a run instead
A) For time: run 7 kms. Time 46’02”.
Road marks said I ran 7 kms, GPS says I ran 8.4 ?♂️ my only goal was to endure a good pace the entire time
A. Handstand walk practice for 10 mins Working on progressions for this, onto piked box walkarounds to build capacity. B. 2 rounds not for time 1.30 light bike 50% max kipping HSPU 1.30 light bike 40 % 1.30 light bike 30% Took 8 as my projected max set when fresh, felt okay but the 50 and 40 were not UB second set, but starting to fatigue less during wods with HSPU in C. 3 Rounds: 30 Double-Unders 30 Calorie Row 30 Double-Unders 20 Dumbbell Power Snatches (50/35) 30 Double-Unders 10 Burpee Box Jump Overs (24″/20″) 16.57 total, round times 5.01,… Read more »