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WEDNESDAY 20210113

Warm-up

:60 on Bike or Rower
10 Banded Passthru
10 Banded Pull-aparts
10 Banded Front Raises
10 Floor Facing Snow Angels
5 Plank Walk-outs to Push-up
Pigeon Stretch
Samson Stretch

2 Rounds:
8 Kip Swings
8 Air Squats


Strength and Skill

Every 2:00 for 12:00 (6 sets):
3-5 Bar or Ring Muscle-ups (or 5-8 Chest-to-Bar Pull-ups, or Strict Pull-ups, or Kipping Pull-up Work)*

* Use this as a skill session to touch on some higher level gymnastics and to brush up on technique.


FITNESS 20210113

Five Rounds for Time with a 12 Minute Cap:
5 Strict Pull-ups or Ring Rows
10 KB/DB Goblet Squat (44-53/20-35#)
12/10 Calorie Row

Scoring: Time


PERFORMANCE 20210113

For Time with a 12 Minute Cap:
3 Rounds:
12/9 Calorie Bike
12 Chest-to-Bar Pull-ups
into..
15 Front Squats @ 185/125# (from the floor)*

* Front squats are only completed one time, after three full rounds of Bike/C2B.

Scoring: Time


At Home Workout

Five Rounds for Time with a 14 Minute Cap:
5 Strict Pull-ups (or Ring Rows, or KB/DB Rows/arm)
10 KB/DB Goblet Squat (44-53/20-35#)
20 Up Downs (Burpee w/out Push-up)

Scoring: Time

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