Mobility-General Mobility
A) Instruction: HSPU and Muscle Ups
A) Instruction: HSPU and Muscle Ups
B) Skill Work-3 Rds NFT but move quickly:
-10-50 Double Unders depending on skill
-1-5 Muscle Ups–> Muscle Up Variation–>5 Ring Rows+ 5 Dips
-4-10 Strict HSPU –>Strict Variation or Seated Dumbell Press (AHAP in that rep range for 10)
-10-50 Double Unders depending on skill
-1-5 Muscle Ups–> Muscle Up Variation–>5 Ring Rows+ 5 Dips
-4-10 Strict HSPU –>Strict Variation or Seated Dumbell Press (AHAP in that rep range for 10)
C) Conditioning/Gymnastics WOD:
-1600m run–>1200m run
-1600m run–>1200m run
-25 HSPU –>12 HSPU
-800m run –>800m run
-20 HSPU –>9 HSPU
-400m run –>400m run
-15 HSPU –>6 HSPU
-200m run –>200m run
-10 HSPU –> 3 HSPU
*30 min cap
Time
Prior to class Mobility
0-15 Instruction
15-25 Skill Work
25-30 Set up
30-End WOD