11/13/17

12
Nov

11/13/17

Monday

Gymnastics(pull)

Option A – Ring Muscle-Ups(10 minutes)

1:00 Light Row, 15% Ring Muscle-Ups
1:00 Light Row, 20% Ring Muscle-Ups
1:00 Light Row, 25% Ring Muscle-Ups
1:00 Light Row, 15% Ring Muscle-Ups
1:00 Light Row, 20% Ring Muscle-Ups
1:00 Light Row, 25% Ring Muscle-Ups

Option B – Gymnastic Strengthening

Alternating “On the Minute” x 10 (5 Rounds):
Even Minutes – 5-8 Strict Ring Dips (band as required)or matador dips
Odd Minutes – 2 Sets of 3-5 Ring Kip Swings

Option C (life)
Alternating “On the Minute” x 10 (5 Rounds):
Even Minutes- 5-8 box dips
Odd minutes- 30 sec. bar hang(keeping hollow body with scaps enganged)

Metcon

Fitness

“NICK”
AMRAP 20:
10 Thrusters (C-155/105)(F+135/95)(F-115/80, 95/65)
20 Calorie Assault Bike
16 CTB Pull-Ups or pullups

Life

5 rounds for time
5 strict pull ups (band as needed) or ring rows
10 DB thrusters (25/15)
200 m run/ 15 cal row
rest 1 min. after each round

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