PERFORMANCE
Warm-Up
Three sets of:
Double or Single-Unders x 30 seconds
Cossack Squat x 10 reps, alternating
Followed by…
Two sets of:
Slider Seal Walk x 25ft forwards, 25ft backwards
Extended Inchworm with Hold x 3 reps, hold 5 seconds at end range on each
Then…
A.
Five sets of:
2-4 Strict Tempo Ring Dips @ 4011
immediately followed by…
20-30 second Ring Support Hold
Rest 30 seconds
Copenhagen Side Plank x 30-40 seconds each side
(accumulate the time if necessary)
Rest 30-60 seconds
B.
Five rounds for time:
30 Double-Unders
15 Push-Ups
3 Wall Walks
1407
A. Completed
B. 7:09
7:29 RX
A. Done with 4/3 ring dips, 20s ring holds and 30 second Copenhagen planks with knee on bench (these were really cool and I’d never done before)
B. 7:11 Rx
A. Only 3 rounds
3 Strict Tempo Ring Dips @ 4011
30s Ring Support Hold
40s Copenhagen Side Plank/per side
B. 5 Rounds for Time – 9:26 RX
30 DU – all UB
15 Push Ups – UB, 10/5 last 4 rounds
3 Wall Walks – UB..just slow
Warm up: ✅
A: ✅
B: 7:41 Rx