Gymnastics
Ring Pulling Strength
Beginner: EMOM 6: Hinge Rows (more reps than 2/8/2017
Intermediate: 4 rounds of 4 ring hollow swings + 3 hips to ring skip + 2 strict ring pull-ups
Advanced: 4 rounds of Ski 12/8 Cal immediately into max rep set of muscle ups. Rest :60
WOD
AMRAP 15
30 Wall Balls
60 Double Unders
Rest :60
Mobility/Core
2:00 standing straddle
15 GHDSU
2:00 seated straddle
15 GHDSU
Fundamentals 3
Warmup
400m run
30 Jump Rope
20 Situps
10 Jumping Squats
Hang power clean (3×5)
then
Hang squat clean (3×3)
Additional Movements
Dips: Using 2 Boxes/Using Matador Dip Bar/Using Rings
Ski Erg
Workout
AMRAP 8
1-2-3-4-5-etc ladder
Power Clean 95/55
Dips
Ski (calories)
One Comment to "Tuesday, February 21, 2017"
Doug Tomich says:
February 21, 2017 at 6:52 am -
Today was a momentous day. Two Vintage crossfitters achieved a ring muscle up for the first time. Doug Tomich & Jordan Russell.