Tuesday, October 12, 2021

Performance

E2MOM for 10min:
2 Front Squats
Each set progress through the following
10 Ring Kip Swings
5 Chest to Ring Pull Ups
5 Hip to Ring Swings
1 Ring Kip Swing + 1 Hip to Ring Swing + 1 Muscle Up
2 Muscle Ups

3 Rounds For Time of:
400m Run
20 Front Rack Reverse Lunges, 135#/95#
10/7 Muscle Up

Intermediate

E2MOM for 10min:
2 Front Squats
Each set progress through the following
30 sec Ring Support Hold
30 sec Ring Dip Hold
15 sec Ring Support Hold + 15 sec Ring Dip Hold
5 Eccentric Dips (3 sec descent)
5 Strict Dips

3 Rounds For Time of:
400m Run
20 Front Rack Reverse Lunges, 95#/65#
20 Ring Dips

Fitness

E2MOM for 10min:
2 Front Squats
Each set progress through the following
30 sec Tall Plank
30 sec Box Dip Support Hold
30 sec Box Dip Hold
5 Eccentric Box Dips (3 sec descent)
10 Box Dips

3 Rounds For Time of:
400m Run
20 Front Rack Reverse Lunges, 65#/45#
20 Box Dips

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