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10.27.15

26
Oct

10.27.15

Warm-up

Coaches Choice

Strength/Skill

4 sets of 10 PERFECT hollow/arch kips on rings

4 Sets of the following

6-10 strict dips (pick a number that will be challenging for you to complete for all 4 rounds.  Can be weighted if need be)

10 hollow v-Sit ups

METCON

50 Calorie Row

Then

3 Rounds

25 Shoulder 2 OH 95/65

15 RKBS 70/53

Extra Work

gymnastic

50%+1 50%x4 Pull Up

Ring Dip with the Same Rep Scheme

Practice Ring Swings 5 Min

olympic

15 Min EMOM

1 Split Jerk @ 85%

Core

3x 1 Min Plank (all Front, Right Side, Left Side)

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