Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility
“Nasty Girls”
3 Rounds for time
50 x Air Squats
7 x Muscle-ups
10 x Hang Power Clean (135/95lbs)
Notes: Muscle-up scaling will be 1:1 repetitions for substituting jumping Ring Muscle-ups, OR 2:1 if substituting Pull-ups and Ring Dips. Adjust loads for Hang Power Cleans as necessary. Get some, freaks!
Post scores to comments.
Impact/Focus: Ring Dips EMOTMs
Complete the following EMOTM (every minute on the minute) workload for Strict Ring Dips, scaled Dips x 2 repetitions.
10:00 x EMOTM
10-9-8-7-6-5-4-3-2-1 reps
(**Strict Ring Dips or Scaled Dips)
Notes: Additional points of performance, range of motion objectives, and scaling through Rx+ options will be covered during the whiteboard brief.
Post scores to comments.
Nasty Girls: 14:58 (jumping RMU/65#)