WARM UP
3 rounds:
10 ring swings
10 good mornings
10 piked push ups
SKILL
Ring muscle up progressions
*15:00 coaches choice
WORKOUT OF THE DAY
“Diane”
21-15-9
Deadlift
Handstand push up
RX: (225/155)
*This is intended to be a sprint effort. Athletes should go as unbroken as they are capable of, while staying smart. Coach them away from pushing to failure on the HSPU to avoid getting stuck there. Scale to pike push ups, abmat HSPU, or box HSPU. 10:00 time cap.
POST WOD
10:00 low back focus
ANYWHEREX
SKILL
Kipping pull up technique
-swings
-banded reps
WORKOUT
8 x tabata rounds each exercise:
Db walking lunges
Lateral db hops
Alternating devils press
Alternating db cossack squats