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WORKOUT OF THE DAY

Today’s WOD

Ring Muscle Up work and 12 min WOD
Gymnastics
Ring Muscle Up Drills (Max reps)
21 mins total of Strict Ring Muscle Up & Pike Compressions:
1. 5 mins to work on floor spot Ring M/Up:
* complete x5 Floor to Sternum reps (not fast)
* then complete x5 Floor to Catch and steady back down
* then complete x5 floor to top of ring hold and back down
- rest and swap with partner
Pike Compressions (Max reps)
Two mins to complete one ME set of Pike Compressions either Alt over DB or Legs together and out in front
Box Ring Muscle Ups (Max reps)
2. 5 mins to work on Turn over on Box
* Option 1. Set Rings at full arms length when in V Shape (bum on floor and feet on box).
Complete 3-5 reps and swap out
* Option 2. Progression: Perform 5-8 Ring Pull Ups with 2s tempo up & down
Pike Compressions (Max reps)
Two mins to complete one ME set of Pike Compressions either Alt over DB or Legs together and out in front
Ring Muscle Up Drills (Max reps)
5 mins to work on
* Option 1. Banded Ring M/Up
OR
* Option 2. The Plate Turnover Drill
Pike Compressions (Max reps)
Two mins to complete one ME set of Pike Compressions either Alt over DB or Legs together and out in front
Metcon
Metcon (Time)
For time 12 min cap:
40 Cal Row /400m Run
50 Wall Balls 20/14lb
50 T2B
40 Cal Row/400m Run
You will either start with a row or run finish on what you didn't do first

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