WODScreen

WARM UP

AMRAP 6
25 Single Unders*
12 Plank Shoulder Taps
12 Low Plank Alternating Hip Taps
8 Ring Rows

*Add 10 reps each round.

– into –

0:30 Banded Chest Fly
0:30 Banded Tricep Push Downs
0:30 Plank to Down Dog

Warm Up Sets:

– 0:10 Top / Bottom of the Ring Hold
– 3-5 Ring Dip Negatives
– 3 Tempo Ring Dips @ 2.2.X.1
– 3-5 Ring Dips

*Option to use bands for each step of the progression.
—
Working Sets:

EMOM 8
0:15 Max Rep Strict Ring Dips

Workout Prep

Double Unders
– Follow 5-7 reps of each progression piece.

Sit ups
– 7-10 Reps

Pull ups
– 3x 2 Beat Swings + 1 Kip Swing
– 3x 1 Kip + 1 Pull up
– 3-5 Pull ups

RX / Intermediate / RX Master

8 Sets of AMRAP 1:30…
24 Double Under
12 Abmat Sit-Up
8 Pull ups

*Rest :30 Between AMRAPs.
*Pick up where you left off.

Gorilla Row
3 x 12, Heavy