WOD 10/08/2021
A2: Warm Up – 3 RFQ of:
:40 Seconds Ski (5/3)
20 Double Leg Mountain Climbers
10 ATY Drills (very light)
20′ Crab Walk
:40 Seconds Ski (5/3)
20 Double Leg Mountain Climbers
10 ATY Drills (very light)
20′ Crab Walk
.
A3:For Quality:
:10 Seconds Ring Support Hold
:10 Seconds Bent Arm Ring Support Hold
5-10 False Grip Ring Row
5 Floor Strict Muscle Up Transition
:10 Seconds Ring Support Hold
:10 Seconds Bent Arm Ring Support Hold
5-10 False Grip Ring Row
5 Floor Strict Muscle Up Transition
.
B2: Metcon
RX’d=
For Time:
30 Strict Ring Muscle Ups
For Time:
30 Strict Ring Muscle Ups
– 15 Minute Time Cap
.
Level 1=
12 Minute AMRAP of:
3 Strict False Grip Ring Pull-ups
3 Strict Ring Dips
12 Minute AMRAP of:
3 Strict False Grip Ring Pull-ups
3 Strict Ring Dips
Level 2=
12 Minute AMRAP of:
3 False Grip Ring Rows
3 Jumping Ring Dips
3 Push-ups
.
C: Hanging Leg Raises (50 Reps For Quality)
.
D: 3 Rounds of:
1 Minute Pike Hold
Rest 1 Minutes
:30 Wall Facing Handstand Hold
Rest 30 Seconds
1 Minute Pike Hold
Rest 1 Minutes
:30 Wall Facing Handstand Hold
Rest 30 Seconds
