Sicko Mode

18
Apr

Sicko Mode

Friday April 19th: 

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Gymnastics day tomorrow! Bring your grips to save your hands. 

For the metcon-look to your coaches to help pick a suitable level for ya. Intermixing levels is going to be super helpful. 

See you in the gym!

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Skill: Gymnastics Day – Ring Muscle Ups

False Grip Review 

Ring Kip Review

Strength: (A, B, C, & D)

A.) Russian Dips: https://youtu.be/iSks2uS_M_Q (3×10)

B.) False Grip Ring Rows (3×10)

C.) Kipping Ring Muscle up (3×5)

D.) Muscle Up Transition  (3×5)

Metcon: 

1 Round: (0-5min.)

Run 400m

Row 400m

(5-10min.)AMRAP:

10 Russian KB Swings

3 Ring Muscle ups

1 Round: (10-15min.)

Run 400m

Row 400m

(15-20min.)AMRAP:

10 Russian KB Swings

3 Ring Muscle ups

1 Round: (20-25min.)

Run 400m

Row 400m

(25-30min.)AMRAP:

10 Russian KB Swings

3 Ring Muscle ups

L1: 70/52 (black/blue), 5 Ring Muscle ups

L2: 52/35 (blue/Red), 3 Ring muscle ups or 5 Bar muscle ups

L3: 35/26 (Red/Orange), Muscle up transition 

L4: 26/17 (Orange/Yellow), 9 Jumping pull-ups