Gymnastic Focus Work
Not For Time:
1:30 Light Bike + 65% Max Ring Muscle-ups
1:30 Light Bike + 12 Strict Handstand Push-ups
1:30 Light Bike + 55% Max Ring Muscle-ups
1:30 Light Bike + 9 Strict Handstand Push-ups
1:30 Light Bike + 45% Max Ring Muscle-ups
1:30 Light Bike + 6 Strict Handstand Push-ups
Primer: E2MOM x4
6 DB hang clean and jerks AHAP (building)
4 strict C2B pull-ups
* goal is to end with a DB heavier than you will use during Wod.
Conditioning (in class)
4 Rounds: (22min cap)
400 Meter Run
20 Dumbell Hang Clean & Jerks (50/35)
15 Chest to Bar Pull-ups
*Run is meant to be 3min or less. Sub 30/24 cal bike if NEEDED. Hang clean and jerks 2 sets or less (try to do even # of reps each arm). C2B 3 sets or less. Mod jumping C2B.
10 Dumbbell Incline Bench Press
35 Low Banded Rows
Rest 2 Minutes Between Sets.