Saturday

CLASS PROGRAM

- ring muscle up technique - 

A.) benchmark

12 min cap:

30 ring muscle ups for time

int : 30 bar muscle ups

scaled : 75 pullups

B.) Granite Games 2018 Qualifier wod 2

AsRx

12MIN TIME CAP
20, 18, 16, 14, 12, 10, 8, 6, 4, 2 Wall Ball Shots (20lb–10ft/14lb-9ft)
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Toes to Bar

Intermediate

12MIN TIME CAP
20, 18, 16, 14, 12, 10, 8, 6, 4, 2 Wall Ball Shots (20lb–10ft/14lb-9ft)
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Hanging Knee Raises

Scaled

12MIN TIME CAP
20, 18, 16, 14, 12, 10, 8, 6, 4, 2 Wall Ball Shots (14lb–10ft/10lb-9ft)
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Hanging Knee Raises

—————— 

c.) strength

bench press

heavy set of 5

strict press

heavy set of 5

strict weighted chinup

heavy set of 5

D.) accessory

3 rounds

2 peg boards

ME strict HSPU

3 rounds

ME inverted ring rows

ME strict ring dips