Sabado 17 Mayo WOD
SKILL
1x [ 1 Kip Swing + 1 Hips-to-ring + 1 Muscle-up ]
1x [ 1 Kip Swing + 1 Dynamic Kip + 1 Pull-up ]
Every 1 min for 6 min
WOD
AMRAP X 20 Min
5 Ring Muscle-ups / Pull Ups
80 Double Unders
Run, 400 m
SKILL
1x [ 1 Kip Swing + 1 Hips-to-ring + 1 Muscle-up ]
1x [ 1 Kip Swing + 1 Dynamic Kip + 1 Pull-up ]
Every 1 min for 6 min
WOD
AMRAP X 20 Min
5 Ring Muscle-ups / Pull Ups
80 Double Unders
Run, 400 m
TEAM WOD
AMRAP X 30 Min
100/80 Row Calories
80 Sit-ups
60 Hand Release Push-ups
40 Goblet Step Ups
Endurance Intervals
2 Rounds
3:00 Work
:30 Rest
ZONE 1
03:00 Run
ZONE 2
MAX DB Deadlifts
ZONE 3
03:00 Row
ZONE 4
Ascending AMRAP – add 2 reps to Cluster and Deadlift High Pull each round (Reverse Lunge remains the same)
4 DB Clusters
4 DB Deadlift to High Pull
20 DB Reverse Lunges
“I Go, You go” Power Efforts
00:20 Rest
ZONE 2
00:20 DB Rack Squat
00:20 Rest
LUNGE FINISHER
AMRAP x 4 Mins
MAX REPS KB Goblet Reverse Lunge