11/20/17

19
Nov

11/20/17

Monday

Gymnastics
Fitness
Option A – Ring Muscle-Ups
3 Rounds:
32% Ring Muscle-Ups
1:30 Light Row
22% Ring Muscle-Ups
Rest 1:30 between rounds.

Option B – Gymnastic Strengthening
Part #1 – Accumulate 30 Strict Banded Ring MU
Part #2 – Alternating OTM x 10 (5 Rounds):
Even Minutes – 2 Strict C2B Pull-Ups + 3 Strict Pull-Ups
Odd Minutes – 5 Strict Ring Dips or matador dips

Option C- Life strength work
Part #1–Accumulate 20 strict pullups(band as needed)
**make the last 5 reps negatives( start with chin over bar and resist gravity all the way down)
Part #2 – Alternating OTM x 10 (5 Rounds):
Even minutes-10 banded face pulls
Odd Minutes- 10 box dips (more advanced-feet elevated on box)

Metcon
Fitness
AMRAP 15:
60 Double Unders(Thigh taps or 120 singles)
30/21 Calorie Row
15 Overhead Squats (C-135/95)(F+115/80)(F-95/65)

Life
AMRAP in 15:
90 single unders
100 m run
15 goblet squats

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