Monday, May 20th

Monday, May 20th

Warm-up
Warm-up
Bike or row
3 minutes @low-mod intensity

B. False grip work and drills
10 cap pulls
10 beat swings
10 seconds false grip hold on rings or a bar @with a LaCrosse ball in both hand
10 seconds false grip hold assisted

5 transition from the bottom of the dip to the top of the ring row (assisted with feet on the ground): Keep your thumbs sticked to the sternum while you move from the dip to the top of the ring row
5 negative strict muscle ups: Slow and controlled.

Gymnastics
Pistols (4 x 8)
4 sets
4 lateral pistol squat on box into
4 jumping lateral step ups

Metcon
Metcon (AMRAP – Reps)
5 rounds
1 minute max rep wallball
rest 10 seconds
1 minute max rep KBS @ 32/24
rest 10 seconds
1 minute max cal row
rest 10 seconds

Comp

Gymnastics
Metcon
4 sets
3-5 muscle ups
6 pronated grip ring rows, feet elevated
6 ring pushh ups, feet elevated

Accessory
Metcon
6 sets
6 Tall kneeling slam ball*
10 Tall kneeling ball toss against wall**

*
**

Post chain
Metcon (Weight)
Banded (RNT) RDL with 1 KB
in hand of opposing leg

3 x 12/leg

Metcon
Pike pull, feet on rower
3 x 15

Core

filed under: WOD