Sicko Mode
Friday April 19th:
———————————
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!
———————————
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