Warm-Up:
3 Rounds:
2 Ring Handstand Push-Ups
4 CTB Pull-Ups
6 Deep Ring Dips
2 Ring Handstand Push-Ups
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| Hollywood doing some powerful cleaning |
6 Deep Ring Dips
Dynamic Warm-Up
WODs:
Strength:
DE Press: 50% + Pink Bands, 8 x 3, 45s rest
Close Grip Bench: 3 x 10, 60s rest
Rack Press: from press sticking point, 3 x 3, 60s rest*
*Set the the bar on the rack at the height of your sticking point (where you get stuck when going for a 1RM- normally about chin height). Press it up to lockout, repeat 2 more times from the rack.
Close Grip Bench: 3 x 10, 60s rest
Rack Press: from press sticking point, 3 x 3, 60s rest*
*Set the the bar on the rack at the height of your sticking point (where you get stuck when going for a 1RM- normally about chin height). Press it up to lockout, repeat 2 more times from the rack.
MetCon:
"Ryan"
5 RFT of:
7 Muscle-Ups
21 Burpees - jumping 1' above max standing reach (1' vertical jump)
5 RFT of:
7 Muscle-Ups
21 Burpees - jumping 1' above max standing reach (1' vertical jump)
Endurance:
Row: Row your body weight in watts for 1 minute, at the end of the minute pull 8 hard strokes for max wattage. Rest 2 mins, 10 rounds.
Row: Row your body weight in watts for 1 minute, at the end of the minute pull 8 hard strokes for max wattage. Rest 2 mins, 10 rounds.
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