09/09/2020
Warm-up
3 Rounds
15 Cal Row
12 Hollow Rocks
9 Ring Rows
+
3 Rounds
3-5 Strict Pull Ups
3-5 Toes to Bar
3-5 Kipping Pull Ups/attempts
+
Practice Rigid Hollow Body Pendulum swings/Kipping
15 Cal Row
12 Hollow Rocks
9 Ring Rows
+
3 Rounds
3-5 Strict Pull Ups
3-5 Toes to Bar
3-5 Kipping Pull Ups/attempts
+
Practice Rigid Hollow Body Pendulum swings/Kipping
Pull-ups (10 min skill work toward Butterfly Pull Ups)
– Score by the most number of reps you can string together during practice
Metcon (AMRAP – Rounds and Reps)
16 min x
6 Ring Dips
12 Ring Rows
18 Toes to Bar/AbMat Sit Ups
– Every 4 min (starting at 0:00) complete 50 Double Unders)
6 Ring Dips
12 Ring Rows
18 Toes to Bar/AbMat Sit Ups
– Every 4 min (starting at 0:00) complete 50 Double Unders)
– When scoring the workout, do NOT count the double unders toward your total reps…. Proving once again that double unders are just annoying….
Metcon
3-4 Rounds x
3-5 Strict Pull Up Negatives (hold as long as possible!)
12-15 DB Upright Row
12-15 Banded Bicep Curls
– rest
3-5 Strict Pull Up Negatives (hold as long as possible!)
12-15 DB Upright Row
12-15 Banded Bicep Curls
– rest
