a) WARM UP:
3 rounds for quality:
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b) WOD:
3 min AMRAP:
–Rest 3:00– 3 min AMRAP:
–Rest 3:00– 3 min AMRAP:
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c) STRENGTH & SKILL:
All of the below is for practice. Alternate between A) and B) parts as if it is a traditional AMRAP, but let’s focus on moving our best here. With a running clock…. Minutes 0:00 – 6:00:
Purpose here is to refine our kip swing technique. Minutes 6:00 – 12:00:
Minutes 12:00 – 18:00: Ascending Ladder of Strict Ring Dips
… and continue to add (3) strict ring dips per round until the 18:00 mark. Band as required for the strict ring dips. |
d) ACCESSORY WORK:
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e) POST-WOD RECOVERY:
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