WOD for Sunday, Nov 18, 2018

Skill 18-11-2018

1a) Ring Muscle-up Transitions x 40s of Practice
– Rx+: Ring Muscle-up Volume Accumulate x 2-4 reps per set

1b) Gymnastics Static Hold x 10-20s
– L-Sit
– Handstand Hold
– Ring Support
– Free Standing Handstand

Easy pace between A and B to allow good movement quality!

Conditioning 18-11-2018

3 Rounds:
400m Run / 400m Row or Ski / 1+½ Stairs
15 Box Jumps w. step down (61/51cm)
5 DB Man Makers (50/30)
Rest 2:00

  • 25:00 Cap (total time)

Extra Credit 18-11-2018

Banded Pulldowns: 3 x 20. Rest 60s.

Open Gym

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