April 4, 2019

 

a) WARM UP:

3 rounds

  • 5 beat swings in rings
  • 5 ring dips ( or ring dip negative)
  • 5 kettlebell swings
  • 5 calories on bike

then

  • 1 minute lying down pec stretch per side
b) SKILL WORK:

Every 90 seconds for 8 rounds:

  • 2 Kipping muscle ups + 4 Strict ring Dips

*modified: Every 90 seconds for 8 rounds 1 muscle up transition + 30 second static hold in rings (if you can’t do a static hold 30 second hollow hold)

c) WOD:

4 Rounds:

  • 2 Minutes max cal bike
  • 2 minutes max Kettlebell Swings 24/20

Rest 1 minute

Score is lowest round

Posted in WOD