May 10

Workout of days past

Skill

“Gymnastics Skill”

Beginner: 3 x 10-20sec Ring Support 3 x 10-20 sec Bottom of Ring Dip Hold *still working on strict ring dip strength Intermediate: Floor or Banded Transition Drills 5 x 5 *finish the dip out if appropriate *still working on muscle up transition Advanced: Ring Kipping Swing w/ hip pull 5 x 5

WOD #2

500m Row Progression – Test #1 50m at max effort, 1min rest
 100m at max effort, 2min rest 150m at max effort, 3min rest 200m at max effort

 SCORE: Add together total time to complete the 50m, 100m, 150m, 200m intervals. (NO rest included)

WOD

AMRAP 5 x 2 2 Strict Ring Muscle Ups 4 Strict Toes to Ring
 8 Alt DB Snatch *rest 2 min 
 or 2 Strict Pull Ups or Ring Muscle Up Transition Drill + Dip 4 Hanging Knee Tucks
 8 Alt DB Snatch *rest 2 min
May 27–May 26–May 25–May 24–May 23–May 22–May 21–May 20–May 19–May 18–May 17–May 16–May 15–May 14–May 13–May 12–May 11–May 10–May 9–May 8–May 7–May 6–May 5–May 4–May 3–May 2–May 1–Apr 30–Apr 29–Apr 28–Apr 27–Apr 26–Apr 25–Apr 24–Apr 23–Apr 22–Apr 21–Apr 20–Apr 19–Apr 18–Apr 17–Apr 16–Apr 15–Apr 14–Apr 13–Apr 12–Apr 11–Apr 10–Apr 9–Apr 8–Apr 7–Apr 6–Apr 5–Apr 4–Apr 3–Apr 2–Apr 1–Mar 31–Mar 30–Mar 29–Mar 28–Mar 27–Mar 26–Mar 25–Mar 24–Mar 23–Mar 22–Mar 21–Mar 20–Mar 19–Mar 18–Mar 17–Mar 16–Mar 15–Mar 14–Mar 13–Mar 12–Mar 11–Mar 10–Mar 9–Mar 8–Mar 7–Mar 6–Mar 5–Mar 4–Mar 3–Mar 2–Mar 1–Feb 28–Feb 27–Feb 26–Feb 25–Feb 24–Feb 23–Feb 22–Feb 21–Feb 20–Feb 19–Feb 18–Feb 17–Feb 16–Feb 15–Feb 14–Feb 13–Feb 12–Feb 11–Feb 10–Feb 9–Feb 8–Feb 7–Feb 6–Feb 5–Feb 4–Feb 3–Feb 2–Feb 1–Jan 31–Jan 30–Jan 29–Jan 28–Jan 27–Jan 26–Jan 25–Jan 24–Jan 23–Jan 22–Jan 21–Jan 20–Jan 19–Jan 18–Jan 17–Jan 16–Jan 15–Jan 14–Jan 13–Jan 12–Jan 11–Jan 10–Jan 9–Jan 8–Jan 7–Jan 6–Jan 5–Jan 4–Jan 3–Jan 2–Jan 1–Dec 31–Dec 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