a) WARM UP:
3 Rounds:
Then,
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b) Gymnastics Pulling Work
====== Option A – Ring Muscle Ups: Based on MU Benchmark Total (2:00/1:00/:30) 3 Rounds:
Rest 2:00 between rounds. ** These sets are not for time – we are to move with a purpose between the rings and the rope. Rest just as long as needed between stations to ensure that each ring muscle-up sets is unbroken. Option B – Gymnastic Strengthening Alternating On The Minute x 10 (5 Rounds):
* Choose a band tension that allows, with sound technique, somewhere around 10-15 repetitions unbroken if we were to try for it. We want to utilize this movement as a strength building exercise. *** Both options – budget for 15 – 18 mins
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c) STRENGTH:
Part A:
Recorded score will be the 8RM Thruster. Take all repetitions from the ground. PART B: Following, between the minutes of 10:00-15:00, complete:
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d) ACCESSORY: BIKE CONDITIONING
4 Rounds on the Assault Bike:
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e) POST-WOD RECOVERY:
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