Tank Top Tuesday 9-18-17

/in /by

Gymnastic Warm up

Hollow body rocks, kips, superman, 

Skill 

Ring MU progressions

A) 5-10 Fslse grip Ring Rows

B) 5-10 on knees, arms at 90 degrees, pull rings to chest to (transition) to bottom of dip. Stay on toes.

C) kip on rings, rings to hips

D) 5 Jumping Ring MU 

WOD

3 Rounds of…

7 DL (275/185)

15 Ring Rows

200m Run

Then, 50 sit-ups

Cashout– Shoulder stability EX

20 DB Rear delt flys, banded rotation EX’s