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ATHLETE

A. EMOM12
Min 1: 5-12 Pullups of Choice
Min 2: 0:20 Ring/Box/Parallette L-Sit

B. “Duck Walk”

AMRAP 20:
In Teams of 3-4, Relay Style. Team member A starts on Bike.  When Team member A completes bike calories, he/she moves on to pushups and Team member B begins his/her bike cal, and so on.
15/10 Calorie Bike
15 Pushups
30m Farmers Walk (70/53)(53/35)(45/25)

COMPETITOR

(or do this after the WOD Saturday)
Row Conditioning

10 rounds of:  250m Row, 1:30 rest

GYMNASTICS SKILLS AND DRILLS

For those who have both strict pull-ups & strict ring dips

A. Skill work on Bar/Ring Muscle-Up Progressions

For those who are working on getting pull-ups and dips:

A. EMOM12
Min 1: 10 sec chin over bar hold + 5-10 pull-ups/ring rows
Min 2: 5-15 Dips

For All athletes:

B. AMRAP12
12 Spiderman Pushups, Ring Pushups, or Regular Pushups (choose your own adventure)
12 GHD Situps or Med Ball AbMat Situps or Regular AbMat Situps
12 Cal Bike